CrossFit East County WOD

WOD Saturday, 02/28/09

4 Rounds For Time:

400M Run

30 Wall Ball (20/16)

30 Push-ups

15 1 Arm DB Clean & Jerks (35/25)

30 Sit-ups

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GOOD LUCK JULIA AT YOUR LEVEL 1 CERT THIS WEEKEND! YOU BETTER REPRESENT GIRL!

Kid's love doing CrossFit too!

 

WOD Friday, 02/27/09

FOR TIME:

50 Double Unders (X 3 For Singles)

21 OH Squats (95/65)

21 Push Press (Same #)

21 Pull-ups

75 Double Unders

15 OH Squats

15 Push Press

15 Pull-ups

100 Double Unders

9 OH Squats

9 Push Press

9 Pull-ups

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CrossFit North Santa Cruz's Steve Paleo, has started a blog that details his experience with the zone/paleo diets. Although he will tell you it’s a way of life, and he is right if you really want to change your habits and improve athletically you will need to commit to eating healthy. Check out his blog for some great recipes.

http://stevepaleo.blogspot.com/

WOD Thursday, 02/26/09

4 Rounds for time:

400M Run

50 Squats

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Reminder: We have a "free" class this Saturday @ 11am.

Zone Diet - Meal Plans

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

WOD Wednesday, 02/25/09

"LYNNE"

5 Rounds of max reps BW Bench Press & Pull-ups

Rest as needed between rounds

Score is the total of each exercise

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REMINDER: "FREE" Class this Saturday @ 11am.

Inspiration: “Divide and rule, a sound motto. Unite and lead, a better one.” -Johann Wolfgang von Goethe

WORLD CLASS FITNESS IN 100 WORDS:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

 

The kids having a great time working out while the adults are getting a butt kickin'!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD, Tuesday, 02/24/09

For Time:

1 Mile Run

20 Clean & Jerks (135/85)

20 Burpees

1 Mile Run

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“You miss 100% of the shots you don’t take.” -Wayne Gretzky

REMINDER: CFEC will be having a "free" class this Saturday @ 11am.  Please bring out your friends, family, co-workers, etc. to show them what CrossFit is all about!

WOD Monday, 02/23/09

For Time:

4 Rounds

50M KB Swings (53/35)

10 Weighted Sit-up to Squats (25/15)

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“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.” -Aristotle

REMINDER:  We have a "free" class this Saturday @ 11am.  Please bring your friends, family, co-workers, etc and give them a "sip of the Kool Aid!"

WOD Sunday, 2/22/09

REST DAY! Enjoy your day!

We still have a 9am class on Sunday, if you are interested in making up a missed workout.

Only those who push too far, see how far they can go.” ~Unknown

WOD Saturday, 02/21/09

FOR TIME:

10 Burpees

20 K2E

30 Pull-ups

40 KB Swings (53/35)

50 Box Jumps (24/20)

40 Wall Ball (20/16)

30 Push-ups

20 K2E

10 Burpees

100M Sprint after each exercise

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WOD Friday, 02/20/09

8 X 100M Run

4 X 200M Run

These are all out Sprints w/90 to 120 seconds

Rest in between efforts

Post fastest times for each distance

WOD Thursday, 02/12/09

3 Rounds for time:

250M Row

15 Dips

15 GHD Sit-ups

15 Push-ups

15 GHD Back Extensions

15 SDLHP (75/55)

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Thank you to the La Mesa PD SRT group for coming out to take a sip of the "Kool Aid!" All of you did a great job! Hope to see you back in here soon.