CrossFit East County WOD

WOD Saturday 8/1/09

Please join us for the Fundraiser in honor of Border Patrol Agent Robert Rosas:

"Fight Gone Bad"

3 Rounds

Wall-ball  20#-10Ft./16#-8Ft.

Sumo Deadlift High-Pull  75#/55#

Box Jump  24"/20"

Push Press  75#/55#

Row for calories

In this workout you move from each of five stations after a minute. Complete max reps in one minute at each station.  This is a five-minute round from which a one-minute break is allowed before repeating.  Repeat for 3 Rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add all points from each round and post totals to comments. (Compare to 3/20/09)

Sweat Angel or Sweat Demon?  You decide, and tell us who you think it is...

WOD Friday 7/31/09

Back Squat 3-3-3-3-3
3 Attempts at Max Vertical Jump after each set of 3

Then...

"A Bit of Cindy"

10 Rounds

5 Pull Ups
10 Push Ups
15 Squats

Max time allowed is 10 minutes.

Post loads, inches, rounds and times to comments.

Please join us this Saturday from 8:00am to 11:00am for the fundraiser to benefit the family of Fallen Border Patrol Agent Robert Rosas.  Agent Rosas was killed in the line of duty July 23, during a "Fight Gone Bad."  Tony and Michelle Acosta, fellow Border Patrol Agents and CFEC family members, have asked that we perform "Fight Gone Bad" in his honor.  Please invite your friends, family and neighbors to attend.  They can participate in the workout, help count reps, and/or cheer for the other participants.  Donations to the "Rosas Family" are appreciated.

Burpees and Pull-Ups, what could be more fun?  Oh, I know, add a mile before and after!  10am class pushing hard through the middle of yesterdays' WOD.  Nice work everyone.

WOD Thursday 7/30/2009

 For Time:

1 Mile Run

21-15-9

Burpees

Pull Ups

1 Mile Run

Post Time to Comments.

Don't forget, CFEC is hosting a Fundraiser this Saturday from 8:00am to 11:00am to benefit the family of Fallen Border Patrol Agent Robert Rosas.  Agent Rosas was killed in the line of duty July 23, during a "Fight Gone Bad."  Tony and Michelle Acosta, fellow Border Patrol Agents and CFEC family members, have asked that we perform "Fight Gone Bad" in his honor.  Please invite your friends, family and neighbors to attend.  They can participate in the workout, help count reps, and/or cheer for the other participants.  Donations to the "Rosas Family" are appreciated.

August Schedule Change. Due to the increased attendance to the Free Class on Sundays, we have decided to add a 10:00am class to the schedule beginning this Sunday, August 2nd.  This class will be for our current members.  If you plan on bringing a friend to try the class, you are encouraged to come to the 9am Free Class with your guest.  We love it when you bring your friends to try out your obsession.  For those Sundays that you are not bringing a guest, you can now come to the 10:00am class.

WOD Wednesday 7/29/2009

" LEG DAY "

With 2 person teams, one person rows for calories while the other person runs 400m. Upon one member returning from the run, teammates switch exercises. Repeat for 3 rounds. At the end of the 3 rounds, take the total calories rowed, as this number will be your team's total reps for the following exercises:

KB Swings (53#/35#)

Lunge Steps

Goblet Squats (53#/35#)

Vertical Jump in Inches

One person works at a time doing the exercises.

Post rep count and time to comments.

Athletes in action. The 10:00 a.m. class putting in some sweat for the WOD. It was not an easy workout, but everyone showed great perseverance to get through it. 2 steps forward...NO steps back.

WOD Tuesday 7/28/09

WOD

7 Rounds

7 SDLHP 75#/55#
7 Heaving Snatch Balance 75#/55#
7 Ring Dips
7 Toes to Bar

Post times to comments.

Robert Wimer Rosas was killed in the line of duty July 23 at 9:15 PM. 

Border Patrol Agent Robert Rosas, age 30, a three-year veteran of the Campo Border Patrol Station was murdered by illiegal alien and drug smugglers while patrolling the area near Campo, CA.  Agent Rosas leaves behind a devastated wife, Rosalie, and two young children, Robert 2 years, and Kayla Allysa, 11 months.

In what can be only be described as an ambush style attack in a dark, unlit, desolate high desert area known for drug and alien smuggling, several assailants laid in wait as Agent Rosas exited his vehicle.  There is evidence of a violent struggle in which Agent Rosas was fighting for his life while being shot and beaten.  Tragically, Agent Rosas was overwhelmed.  All indicators are that he did not go down without a fight.  During the struggle, he was able to return fire, wounding one of the attackers before ultimately being shot and killed.

Fellow Border Patrol Agents, Tony and Michelle Acosta, have made an emotional request to dedicate a "WOD" to fallen Border Patrol Agent Robert Rosas, a true American Hero who died defending his country.

CrossFit East County will be hosting a fundraiser this Saturday, August 1st during all of our scheduled classes.  Donations for the Rosas family are appreciated.

Please make checks payable to "Rosas Family".

Thank you for your support.

WOD Monday 7/27/09

AMRAP in 20 Minutes of:

5 Burpees

10 Thrusters (115#/75#)

15 Pull Ups

20 Double Unders

Post Total Rounds to Comments.

Thank you to everyone that attended the FREE class on Sunday.  We had such a great turnout of new friends and old.  Thank you for the opportunity to share CrossFit with you.  It is always fun to meet and train new people so, I would like to say "Thank You" to Robert, Ian, Beverly, Brenda, Courtney, Megan, Ed, and Kim for coming out and trying something new.  Each of you had such a great attitude and worked hard through the entire workout, we hope to see you back soon.  Thank you to Steve, Phil, Liza, Laurie, Cris, Michelle and Tony for mentoring them.  Thank you to Liza, Laurie, Michelle and Tony for dragging them in, even if it was kicking and screaming (hey, that's how I used to get my husband to come in, and last week he came in 3 times all on his own...)  And lastly, thank you to the rest of you for always being so helpful before and after class, as always the CFEC family ROCKS!

WOD Sunday 7/26/09

Please come join us for the FREE CLASS at 9am.  Bring your family and friends, grab your neighbors and of course any willing strangers you may pass on your way in.  A great workout and incredible fun is sure to be had by all.

WOD Saturday 7/25/09

6am Level 2

In honor of Chad Bell's 37th Birthday...

3 Rounds
500m Row
21 Hang Power Snatches 75#/55#

Finish with 37 Burpees, Happy Birthday Chad!

Post times to comments.

8am & 9am Classes

5 Rounds

10 Pull Ups
10 Lunges
10 Ring Dips
10 Med Ball Clean Wall Balls
400m Run

Post times to comments.

Yet another member in the CFEC Muscle-Up Club, welcome Phil!

WOD Friday 7/24/09

BACK BY POPULAR DEMAND

We have had many requests and suggestions about the manner of posting the WODS and since we truly value your opinions, we will once again be posting the WOD the night before.  Thank you to everyone for your input.

4 Rounds

400m Run
5 Deadlift 225#/155#
4 Deadlift 245#/165#
3 Deadlift 265#/175#
2 Deadlift 285#/185#
1 Deadlift 305#/195#

Post times to comments.

Thursday's WOD

"Tabata Mash-Up"

20 seconds of work followed by 10 seconds of rest for 8 rounds of the following couplet:

Muscle-Ups
Clean and Jerk 135#/95#

OR (modification if no muscle-ups)

Pull Ups
Clean and Jerk 135#/95#

1 mile run - not for time, just for FUN!

Add all reps for each exercise for total score. Scores are posted in comments.

Please check out the video of three of our very own awesome athletes Chad, Brandon, and Dave, who performed their first muscle-ups today.  Awesome job guys!

Thursday 7/23/09

Wednesday's WOD

400m Run
50 Push Ups
1 Gasser
50 Overhead Squats 65#/45#
1 Gasser
50 Pull Ups
1 Gasser
50 Toes to Bar
400m Run

Times are posted in comments.