CrossFit Montgomery County

Happy Halloween! What kind of costume are you going to wear today? I was thinking I could cover my body in roughly 14 gallons of self-tanner, put on some spandex shorts, a spaghetti strap nipple tank top, cover it with a sweatshirt with the collar, sleeves, and bottom 6 inches cut off, put on some wrestling shoes, and I could go as a meathead. I’ll have to walk with my chest inflated and my arms sticking out from my sides (because as a meathead, my lats are so big they don’t hang naturally), and practice flexing in the mirror all day. Oh, and I have to biceps curls too.

Today’s WOD:

30 Muscle-ups for time

Perhaps a few days later than promised, but nevertheless, here’s the video from the Fight Gone Bad event last month…

Today’s WOD:

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

The squat is arguably the most important movement in CrossFit. Done properly, it improves flexibility, increases core strength, increases hip function, decreases knee pain, decreases back pain, and makes taking a dump in the woods a whole lot easier. You should practice the squat relentlessly until you can put your butt on your ankles while keeping you weight on your heels and your ears directly in line with the arch of your foot. Then, you should do them more: when you wake up, in the shower, at work, etc… If someone asks what you’re doing, shout at the top of your lungs “I’M DOING CROSSFIT!!!” and then run as fast as possible while yelling that phrase over and over. The police will be by to pick you up shortly.

Today’s WOD:

“CrossFit Total”

Back Squat
Shoulder Press
Deadlift

“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.”

-Roger Bannister (After becoming the first person to break the four-minute mile, 1952)

Today’s WOD:

For time:

Do two pull-ups, drop to the ground and do two push-ups. Do 50 reps (a total of 100 pull-ups and 100 push-ups).

“Excellence is never an accident; it is always the result of high intention, determined effort, and skilled execution.

The gem cannot be polished without friction, nor man perfected without trials.”

-Chinese Proverb

Today’s WOD:

“The Filthy Fifty”

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

Ok, it took forever but I finally posted the pictures I took after the Fight Gone Bad 2008 event at CrossFit Extreme Fitness. I’ll post the videos tomorrow, so check back for some Fight Gone Bad fun!
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Today’s WOD:

REST DAY

If a 7 year old girl can do L-Pullups, so can you.

Today’s WOD:

5 rounds for time of:

95 lb. Deadlift – 20 reps
95 lb. Back Squat – 20 reps
95 lb. Bench Press – 20 reps

Getting ready to get sweaty at CrossFit Newport Beach

Today’s WOD:

“Slow down, Fran”

21-15-9 reps for time of:

Front Squat (95/65)
Push Press (95/65)
Pull-ups

Here’s a thought I came across on the web that speaks to our society’s tendency to believe everything we read and then change our entire perspective on life because of it:

“Be careful reading health books. You could die of a misprint.” -Mark Twain

Today’s WOD:

Pick the 2 exercises you are the worst at, one because of lack of strength (like ring dips, in my case) and the other because of lack of good technique (my double-unders are absolutely atrocious), and do 100 reps of each.

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face… You must do thing you think you cannot do.” Eleanor Roosevelt

“Whether you think you can’t or you think you can, either way, you’re right.” Thomas Edison

Today’s WOD:

1 mile run
50 squats
3/4 mile run
75 squats
1/2 mile run
100 squats