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WOD Pic 9-18-10

September 17, 2010 by  

WOD 9-18-10

September 17, 2010 by  

“Helton”

3 Round of:

  • 800m Run
  • 30 DB Squat Cleans
  • 30 Burpees

WOD Pic 9-16-10

September 15, 2010 by  

WOD 9-16-10

September 15, 2010 by  

5 Rounds of:

  • 5 Over Head Squats (OHS)
  • 60 sec rest
  • 20 double unders
  • 60 sec rest

Then,

  • 25, 20, 15, 10, 5 KBS
  • Driveway agility run between each set.

WOD 9/15/10

September 14, 2010 by  

“The Seven”

  • 7 rounds of:
  • 7 HSPU
  • 7 Thrusters
  • 7 HKTE
  • 7 Deadlifts
  • 7 Burpees
  • 7 KBS
  • 7 Pull-ups

40 min cap.

WOD pic 9-15-10

September 14, 2010 by  

WOD Pic 9-14-10

September 14, 2010 by  

WOD 9-14-10

September 14, 2010 by  

Bench Press 1 rep Max — (20 min to work up to it)

Then 3 rounds of:

  • 60 sec Max rep Hang Power Clean (95/65)
  • 60 sec Max rep Back Squat
  • 60 sec Max rep Push Press
  • 60 sec Rest

WOD Pic 9/13/10

September 12, 2010 by  

WOD 9/13/10

September 12, 2010 by  

5 Rounds:

  • 10 squats
  • 10 Sit-ups
  • 10 Dips
  • 10 Box Jumps

Run 800 meters–

Then another 5 Rounds:

  • 10 squats
  • 10 Sit-ups
  • 10 Dips
  • 10 Box Jumps

Fight Gone Bad- The Fundraiser September 25th

September 9, 2010 by  

CrossFit Monrovia would like to invite you to participate in a fundraising event we are hosting on September 25, 2010. The event is called Fight Gone Bad and supports three excellent charities, the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation.

This event is a CrossFit workout called “Fight Gone Bad.” In this workout the athlete spends one minute at each of five stations, resulting in a five-minute round. After each round a one-minute break is given before repeating two more times for a total of three rounds. The clock does not reset or stop between exercises. On the call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (Men 20#, Women 14#)
  2. Sumo dead-lift high-pull (Men 75#, Women 55#)
  3. Box jump 20”
  4. Push-press (Men 75#, Women 55#)
  5. Row (Calories)

The standard weights above are NOT required for all athletes, the workout weights are adjustable for everyone from kids to grandparents who will be participating. FGB is an excellent, challenging, and really fun workout. Trainers from CrossFit Monrovia will be working with competitors who are unfamiliar with the movements in order to bring them up to speed on the workout prior to competition. Our goal is to create a safe, fun and very challenging day for all, and to raise as much money as possible for these charities.

The minimum required donation is $20 to participate and can be made prior to the event online or as cash in person the day of the event. Further fundraising is encouraged, and you can sign up and raise money on line if you like. Go to www.FGB5.org for more information.

We are creating a commemorative T-shirt for the event that can be pre-ordered by September 17, for $10 or $15 the day of the event. Plan to stay the whole morning; this will be a fun and exciting event.

We truly hope you will be part of this competition. Please e-mail E-mail: contact@crossfitmonrovia.com or call (626)709-6370 for further information on participating or any other questions you may have.

WOD Pic 9-7-10

September 6, 2010 by  

WOD 9-7-10

September 6, 2010 by  

For 5 Rounds:

  • 250m Row
  • 10 Front Squats (135/95)
  • 15 Sit-ups
  • 20 Box Jumps

WOD Pic 9-5-10

September 5, 2010 by  

WOD 08-28-10

August 27, 2010 by  

  • 21 Wall Balls
  • 200m Run
  • 21 SDHP (sumo deadlift high pull)
  • 200m Run
  • 15 Wall Balls
  • 200m Run
  • 15 SDHP
  • 200m Run
  • 9 Wall Balls
  • 200m Run
  • 9 SDHP
  • 200m Run

WOD 08-26-10

August 25, 2010 by  

2 Cleans (heavy) on the  minute, for 25 minutes.

Food Industry (junk food) has been around for 4 Generations…

August 25, 2010 by  

“… dietary needs of every living organism (including humans) are genetically determined, which is why it is being increasingly recognized that the profound changes in diet and lifestyle that occurred after the Neolithic Revolution (about 333 generations)– and especially after the Industrial Revolution  (only 7 generations)– are too recent on an evolutionary time scale for the human genome to have fully adapted1-32.” Junk food has only been around for 4 generations. Thus the  increasing chronic degenerative diseases are more prevalent now than any group of our ancestors. ” These 10,000 years  (333 human generations) which represents only 0.4% of the history of the genus Hom0″ are short compared to the 76,000 generations of our ancestors.

The Paleo Diet Update v6, #25 – Western Diet and the Human Genome

WOD 08-25-10

August 24, 2010 by  

AMRAP for 15 minutes:

  • 5 Hand Stand Push Ups
  • 7 Dips
  • 15 Kettle Bell Swings

HSPU KBS 8-25-10

August 24, 2010 by  

WOD pic 8-23-10

August 22, 2010 by  

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