ANTIOCH CROSSFIT

January 19, 2012

2012-01-19T08:47:00.001-08:00

WOD:

Half the Painstorm XIX

5 Deadlifts 95/65 lbs
5 Cleans 95/65 lbs
5 Front Squats 95/65
5 Push Presses 95/65
5 Back Squats 95/65
AMRAP in 20 minutes

January 18, 2012

2012-01-19T08:46:00.000-08:00

WOD:

Overhead Squats
5-5-5-5-5

January 12, 2012

2012-01-16T13:16:00.000-08:00

WOD:

Front Squat 3-3-3-2-2-1-1

January 11, 2012

2012-01-16T13:15:00.000-08:00

Strength:
Bench Press (Find 1 RM)

WOD:
500m Row
40 squats
30 situps
20 pushups
10 pullups
For time

January 10, 2012

2012-01-16T13:14:00.000-08:00

Strength/Skill:
Med Ball Cleans techniques
Squat Cleans

WOD:
10 Medicine Ball Cleans 20/15 lbs
10 Knees-to-elbows
100 m sprint
AMRAP in 7 min

January 9, 2012

2012-01-16T13:13:00.001-08:00

WOD:
1 mile max effort

Hollow Rocks max reps (1 minute)

Dips Rings, box, or parallette bars (1 minute)

January 5, 2012

2012-01-16T13:12:00.000-08:00

WOD:
400m run
Work up to 1RM of ground to overhead anyway you can

January 4, 2012

2012-01-16T13:11:00.001-08:00

WOD:
500m row

Box jump for height, work up to your 1RM

January 3, 2012

2012-01-16T13:10:00.000-08:00

WOD:
Max push ups in 1 minute
(STANDARD: chest touches ground and arms locked out)

Max sits up in 1 minute (STANDARD: both hands touch behind head and both hands touch feet. Legs must be in diamond shape with soles of feet touching)

Max consecutive pull ups or seconds held on bar. (STANDARD: chin over bar and full arm lock out at bottom)

Double unders max consecutive or singles in have none

January 2, 2012

2012-01-16T13:08:00.001-08:00

WOD:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Happy New Year AC! It's benchmark week!

2012-01-02T06:20:00.000-08:00

The start of 2012 brings new goals for many of us. So we are starting of the year with benchmarks. We will have the same benchmarks that was done in the month of November and adding in a few of the girls and the hero wods throughout the month. This will give all of you an opportunity to measure your progress throughout the year. The first benchmark of the year is the CrossFit Total. We will be doing the CFT every three month to measure progress. Be sure to log your workouts!

Here is some great information about the CFT, read it so you have a clear understanding of the rules and the movements. http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Goal Setting

2012-01-01T10:41:00.000-08:00

We have been discussing goal setting for the past couple of weeks. Here is a great post from Nutritionize.net about goal setting. Great information about about nutrition and the Zoleo Philosophy.

In just a couple of days the clock will turn midnight and a new year will begin. Although it is just another day, January 1^st is a measurable time marker in our lives. It marks another year older, another year wiser, and another year to set and meet our goals. By the time December rolls around everyone is ready for a new start, people all over the world set goals and resolutions for the coming year. These goals are written in journals, posted in cyberspace via blogs, walls, tweets, and tubes and then 3 weeks into January they are buried underneath a stack of papers or on the bottom of your blog roll. Point being, most New Year’s resolutions fail within the first month. If you make it past the first month then congratulations, you have done something right. If you want to have successful 2012 then you have to get S.M.A.R.T. about your goals. The acronym has been used for years as goal setting best practice across all industries and disciplines, whether you are looking to lose weight or get your dream job, S.M.A.R.T. goals will get you there.

Are you ready to get started? Take out a piece of paper and pen. Now take a deep breath and give yourself a solid 20 minutes to review the SMART criteria below and write down your goals for 2012. Limit these goals to about 3, anything more can be overwhelming. DO THIS NOW!

STEP 1:
First write down 3 general goals then take each one through the Nutritionize! My Goal

criteria detailed below to make them SMART goals.

STEP 2: Nutritionize! My Goal

The SMART Goal Acronym

Specific
Measurable
Attainable
Realistic
Timely

A goal should provide guidance and direction. General goals like ‘lose weight’, ‘get in shape’, ‘get a new job’ ‘eat better’, or ‘have less stress’ are far too vague and unspecific and most likely lead to failure. Use the S.M.A.R.T. criteria to help put more detail into your goal. Spending a few minutes to think through your goals is the first step to success.

S – Specific: I think this by far is the most important step in goal setting because it defines the goal. Answer the 5w’s below to take your goal from general to specific.

Who: Who is involved?
What: What do I want to accomplish?
Where: Identify a location.
When: Establish a time frame.
Which: Identify requirements and constraints.
Why: List specific reasons, purpose or benefits of accomplishing the goal.

Have your goal be like an instruction telling you what to do. EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would be, “Join a Crossfit gym and work out 5 times a week on after work on Mon-Thursday and first thing in the morning on Saturday.

M – Measurable: If you don’t know where you started or where you are going you won’t know if you have gotten there.

Measurement is key. I suggest keeping a journal and to determine if your goal is measurable ask yourself questions such as:

How much?
How many?
How will I know when it is accomplished?
Produce evidence for your progress. If your goal is to “reduce stress” create a stress measure for yourself like the number of times you get upset every day.
Keep a log and record each stressful reaction.

A – Attainable: If it looks like a duck, walks like a duck and talks like a duck then it’s a duck!

When YOU set your goals and identify the goals that are most important to you, you begin to figure out ways to make them come true. You develop the attitudes, abilities, skills and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You begin to look and feel like having achieved that goal and therefore do.

Your goal should be meaningful to you. It should be set by you, not someone else.
The goal should be inspiring enough that it motivates you to success. If you are not determined to meet your goal, obstacles will be very difficult to overcome.
If your doctor says, “lose weight” and your wife says, “lose weight” but you are not inspired by this, find another goal that also improves your health while you try to find a way to become inspired about weight loss.
Have integrity around your goals, recognize that no one is perfect and there are going to be difficult times that may make sticking to your goal challenging, rather than beating yourself up for falling off the goal, get back on!

R – Realistic: Keep it real! Set a goal that you are both willing and able to work towards.

Your goal is probably realistic if you truly believe that it can be accomplished. Also ask yourself if you have ever done anything similar, for example have you ever been at your goal weight before in your life.

Goals should be ambitious, but not impossible. Do not set yourself up for failure.
Goals can be high and realistic. Remember it’s okay to go big! High goals are more often achieved because there is higher motivation

T – Time: We are a time based society and doing something for time gets us moving real quick! Use your time wisely.

When will you finish your goal? Choose a time frame that is realistic and ambitious.
Saying “I will lose 20 pounds in 3 months” is good, but saying “I will lose an average of 2 pounds every week for 10 weeks” is better.

STEP 3:
Now write your goal:

Finish the following sentence:

I will [your goal here] by [how you will do the goal]. I will know I am making progress because [how you will measure the goal] [time goes here].

For example: I will lose 20 pounds by increasing my exercise to 4 times a week and cutting back on sugar and portion size. I will know I am making progress because I will lose 2 pounds a week for ten weeks.

Here are some SMART goal examples:

Fitness example SMART goal: I will work out by doing cardiovascular activity of walking 3 days per week on Mondays, Wednesdays and Fridays. I will do this at the gym for 30-45 minutes from 5:45pm-6:30pm. I will pack my gym clothes with me and bring them to work for no excuses.
Life Balance example SMART goal: I will take one hour for myself every evening of the work week to turn off my work phone and computer. During this time, I will do something for me, spend time with my family, read a book, meditate or do something physically active around the house.

Now that you have taken your goal from simple to SMART, go out and tweet it, blog it, wall it, SHARE IT! Post your SMART goals to comments or on the NUTRITIONIZE FB page.

Happy New Year- See you in 2012!

Ritu Riyat

Information from the Nutritionize.net website http://nutritionize.net/2011/12/30/are-you-smart/

November 10, 2011

2011-11-14T15:03:00.001-08:00

WOD:

CrossFit Total

November 9, 2011

2011-11-14T15:02:00.001-08:00

WOD:

500m row max effort
Box jump for height, work up to your 1RM
Bench press, work up to 1RM

November 8, 2011

2011-11-14T15:01:00.001-08:00

WOD:

1 mile max effort
Work up to 1 RM of ground to overhead anyway you can

November 7, 2011

2011-11-14T15:00:00.001-08:00

It's BENCHMARK week!!!

WOD:

Max push ups in 1 minute
Max sits up in 1 minute
Max consecutive pull ups or seconds held on bar.

November 5, 2011

2011-11-14T14:59:00.001-08:00

Bear Complex
5 rounds with 7 reps of the following sequence (bar doesn't go down until all movements are complete)

November 4, 2011

2011-11-14T14:58:00.001-08:00

WOD:

Back squat
3-3-3-2-2-2-1-1-1

November 3, 2011

2011-11-14T14:57:00.001-08:00

WOD:
1x around w/ plate #45/25
20 Back extensions (supermans)
3 rounds

November 2, 2011

2011-11-14T14:55:00.001-08:00

WOD:

20 double unders
15 hollow rocks
10 KB swings

AMRAP 10 mins

November 1, 2011

2011-11-14T14:54:00.001-08:00

WOD:
"2011 Games WOD"

5 rope climbs
5 clean and jerk
4 rope climbs
4 clean and jerk
3 rope climbs
3 clean and jerk
2 rope climbs
2 clean and jerk
1 rope climb
1 clean and jerk
Pick a heavy but doable weight

September 1, 2011

2011-09-01T22:17:00.000-07:00

What a way to start the month and it is a Thursday. What's the big deal? Attendance on Thursdays evening classes have always been low. Tonight, Travis was back for the 7:00 p.m. class. Both classes did great tonight!!!

Warm Up:
100m row
10 Thrusters
10 Good Mornings
10 Pass Throughs
w/pvc

WOD 1:
400m run
Remainder of the time AMRAP of:
10 push-ups
15 squats
Rest 2 min

WOD 2:
50m lunges
Remainder of the time AMRAP of:
10 DB Push Press
15 Supermans
Rest 2 min

WOD 3:
50 DU’s / 250 SU’s
Remainder of the time AMRAP of:
10 box jumps
15 sit-ups

August 31, 2011

2011-08-31T21:41:00.000-07:00

Today 5:00 p.m. class

Warm Up:
25 Jumping Jacks
10 Shoulder Rolls (Foward/Back each arm)
10 Squats
2x

Strength:
Bench Press

WOD:
5 Burpee Pull Ups
10 V-Ups
50m run
AMRAP in 10 minutes

Nice job Kim and Alysia!!

2011-08-30T21:25:00.000-07:00

Yes, it was ladies night at Antioch CrossFit!! Two guys showed up later for the 7:00 p.m. class. But the ladies have been running the gym lately.

6:00 p.m. Ladies

Warm Up:
8/30/2011
20 T's Y's and W's
20 jumping jacks
2 wall walks
4 samson stretch
2 rounds

Mobility work

WOD:
20-15-10-5
Box Jumps
5-10-15-20
Push Ups (hand release)
Finish with 50 Double Unders

Ahhhhh....WOD done!!!

7:00 p.m. Ladies

August 29, 2011

2011-08-30T21:20:00.000-07:00

Warm Up:
10 T-Pushups
10 Good Mornings (PVC)
10 Pass Throughs (PVC)
10 Downward to Upward Dog
2 rounds

Skill/Strength:
Deadlift
5x65% of max
5x75%
5x85%

WOD:
4 Rounds for Time:
20 KB SDHP 53/35
20 KB Swings 53/35
20 Wall Ball

August 25, 2011

2011-08-30T21:16:00.000-07:00

WOD:
21-18-15-12-9-6-3
Wall Ball Shots
Sit Ups

August 24, 2011

2011-08-30T21:15:00.001-07:00

Warm Up:
10 Partner Wall Ball
5 Kick up to handstand
5 squats (6 sec/regular/jump)
5 KB Swings
5 Box Jumps
10 PVC Pass Throughs
3x

Skill/Strength:
Shoulder Press
3-3-3-3-3

WOD:
7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld
10 min. AMRAP

August 23, 2011

2011-08-30T21:14:00.005-07:00

Warm Up:
5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x

Skill/Strength:
Double Under or Handstand skill work

WOD:
50 Dbl Unders
5 DB Thrusters (#45/25)
40 Dbl Unders
10 DB Thrusters
30 Dbl Unders
15 DB Thrusters
20 Dbl Unders
20 DB Thrusters
10 Dbl Unders
25 DB Thrusters

August 22, 2011

2011-08-30T21:14:00.001-07:00

Warm Up:
Lunge to elbow
10 Pass throughs
10 bar swings
5 med ball cleans
10 OH squats
1x around w/ med ball
2x

Skill/Strength:
Overhead Squat
3-3-3-3-3

WOD:
20 Sumo Deadlift High Pull (95/65)
10 Burpees (jump over bar)
3 Rounds

August 19, 2011

2011-08-30T21:13:00.001-07:00

WOD:
The Chief
AMRAP in 3 min of:
3 Power Cleans 95/135
6 Push-ups
9 Squats
Rest 1 minute
5 Rounds

August 18, 2011

2011-08-30T21:12:00.001-07:00

Warm Up:
8/18/2011
Lunge to elbow
Frog jump
5 Pry squats
5 pull ups
5 V-ups
1x around
2x

WOD:
Chest to Deck 5k
At every light on the way out, 10 push ups
At every light on the way back, 10 burpees
R on Sunset
L on Cavallo
L on Tregallas
R on Hillcrest (LIGHT)
(LIGHT) along Hillcrest
Continue on Deer Valley (LIGHT at Davison/Hillcrest)
(LIGHT) at intersection to turn into Safeway
Turn around at Wildflower (LIGHT)
50 push ups out
40 burpees back (Wildflower turn around point only counts once, so 40)
Come back same way
Once back, 90 sit ups, then call time.
For time

August 17, 2011

2011-08-30T21:11:00.001-07:00

Warm Up:
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x

Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m

WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups

August 16, 2011

2011-08-30T21:09:00.000-07:00

Warm Up:
Bear crawl (mats)
Lunges (mats)
5 ass to grass
6 t-push ups
5 burpees
2x

Skill/Strength:
Deadlift
5 x 3

WOD:
10 Burpees
50m run
10 Pull ups
5 rounds
then...
200 double unders

August 15, 2011

2011-08-30T21:07:00.000-07:00

Warm Up:
20 jumping jacks
10 bar swings
10 air squats
20 singles
3x

Skill/Strength:
Hang squat clean skill work

WOD:
10 Hang Squat Clean
20 Box jumps
400m run
3 rounds

August 11, 2011

2011-08-15T07:28:00.001-07:00

Warm Up:
1x running jump rope
frog jump
10 hand release push ups
High knees
Butt kickers
Side to side
Hip openers

WOD:
AMRAP 3 minutes
5 Thrusters 95/65
5 SDHP 95/65
1 minute rest
AMRAP 3 minutes
5 Box jump overs (jump to top, over and back = 1)
5 OH Squats 95/65
1 minute rest, repeat above
2 times through

August 10, 2011

2011-08-15T07:27:00.001-07:00

Warm Up:
1x around sm. building
5 kick up to handstand
5 downwards dog
10 sit ups
10 supermans
2x

WOD:
Run 800m
10 Deadlifts #185/135
28 Squats
10 Pull Ups
28 Double unders
10 Burpees
28 Sit Ups
Run 400m
2 Rounds

August 9, 2011

2011-08-15T07:26:00.002-07:00

Warm Up:
Broad jump
10 ball slams
10 air squats
10 strict press
10 push press
10 push jerk
2x

Skill/Strength:
Strict press
3 x 3
Push Press
3 x 2
Push Jerk
3 x 1

WOD:
"20 somethings"
Box jumps
Pull ups
Burpees
Goblet squats 53/35
Toes to bar
KB swings 53/35
Thusters 45
For time

August 8, 2011

2011-08-15T07:26:00.000-07:00

Warm Up:
5 wall squats
lunge to elbow
5 pry squat w/ kb
Band chest stretch
100m row
2x

Skill/Strength:
Work up to Back squat weight for WOD below

WOD:
3-5 Back squats
Rest 30 seconds
Max reps push-ups
Rest 3 minutes
5 rounds
then...
30 double unders
50m run
20 sit ups
3 rounds

August 6, 2011

2011-08-15T07:24:00.001-07:00

Warm Up:
Warm Up:
10 Dbl unders
Duck Walk
10 Swivel Kicks (front and side)
Samson Stretch (12 Seconds)
Wrist Mobility
2x

WOD:
5 weighted lunge (45/25)
10 Handstand Pushups
15 Front Squats (95/65)
30 Double Unders
5 rounds

August 4, 2011

2011-08-15T07:23:00.001-07:00

Skill/Strength:
Ring Dips

WOD:
5 minute AMRAP
5 Burpees
10 Sumo Deadlift High Pull (55/35 DB/KB)
Rest 90 seconds
5 minute AMRAP
5 Wall Ball Shots (20/14)
10 KB Swings (55/35)
Rest 90 seconds
5 minute AMRAP
5 Squats
10 Lateral Jumps (left right equals 1) paralet

August 3, 2011

2011-08-15T07:22:00.003-07:00

Skill/Strength:
Front Squats
3-3-3-3-3

WOD:
then Max L-Sit
3 attempts

August 2, 2011

2011-08-15T07:22:00.001-07:00

Skill/Strength:
Hand stands
-wall
-free

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/115)
Box Jumps (24/20)

August 1, 2011

2011-08-15T07:21:00.000-07:00

Warm Up:
25 dbl unders
10 kb swing (35/25)
10 pass throughs
10 downward dogs
2x

Skill/Strength:
OHS
3-3-3-3-3

WOD:
5 Power Cleans (#135/#95)
10 Toes To Bar
15 Wallballs
AMRAP in 15

Reminder!! No morning classes next week and class time change

2011-06-20T20:58:00.000-07:00

Just a reminder that there won't be any morning classes next week since Matt will be out of town. Then starting July 6th the morning class time will be changed to 7:00 a.m.

July 18, 2011

2011-06-19T19:58:00.000-07:00

When I found out that there was a mile for time coming up, I presented a challenge to my son Bryce that if he beat our trainer Matt Chavez or came in under 6 minutes then we would buy him the Fit bike that he has been wanting for quite some time now.

Well that must have stirred up the challenge that was presented to all of us on Saturday morning. Allan announced that the men that came in under 5 minutes and the ladies that came in under 6 would win $100.00. Several members PRd including Matt who came in under 5 minutes and won $100. Congratulations to everyone that PRd!!! You really ran your butts off and yes there was a WOD to be done after!!

Warm Up:
2x around the small bldg.
Jog length
Side to Site widths
Backwards run length

Then:
1 mile for time

WOD:5 push ups (hand release at the bottom)
10 Sit up
15 Squats
AMRAP in 20 min.

Antioch CrossFit's Nutrition Talk

2011-06-19T19:47:00.000-07:00

Matt gave a 45 minute nutrition talk on Friday covering Paleo, Zone and Eating Clean. We were very pleased with the turn out and our members were given a hint that a challenge would be coming soon!

July 16, 2011

2011-06-19T19:42:00.000-07:00

Warm Up:5 T-Push Ups
Bear crawl
Ass to grass
Inch worm
3x

WOD:5 Handstand Push Ups
10 Med Ball Cleans
15 KB Swings
AMRAP in 15 min.

Cashout:
Indian Run
4 Laps

2011-06-19T19:38:00.000-07:00

Warm Up:
Bear Crawl
Crab Walk
Spiderman Push Ups

Strength:Deadlift
5-5-5-5-5

WOD:25 push ups
25 box jumps
25 super mans
25 squats
25 burpees
25 hollow rocks
25 lunges
25 sit ups
25 double unders

10 min cap

June 14, 2011

2011-06-19T19:35:00.000-07:00

Warm Up:5 - Suck Movement #1
10 - Suck Movement #2
15 - Suck Movement #3
**If Rowing 250m at the beginning or end
2 rounds

WOD:10 Front Squats (#95/#65)
15 Box Jumps
1x sm bldg
4 Rounds

June 13, 2011

2011-06-19T19:31:00.001-07:00

Warm Up:
10 Partner Wall Ball
5 Kick up to handstand
5 Squats (6 sec/regular/jump)
5 KB Swings
5 Box Jumps
10 PVC Pass Throughs
3x

WOD:
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint
For time

June 11, 2011

2011-06-11T14:12:00.000-07:00

Pre-Warm Up:
Run length sm. bldg
Side to side width
Run backwards length
Side to side width

Then....

Obstacle Course Team Warm Up
5x

WOD:
Decline Push Ups
KB SDHP
DB Push Press
Sit ups

AMRAP in 10 minutes

June 9, 2011

2011-06-11T14:05:00.000-07:00

Warm Up:
6 T-Push ups
10 bar swings
High knees
Butt kickers
250m row
2x

Then.....
Timed mile

WOD:7 push ups
3 deadlift (#225/#155)
7 toes to bar
1x around sm. bld

10 min. AMRAP

June 8, 2011

2011-06-11T14:03:00.001-07:00

Warm Up:
1x around running jumprope
T's Y's W's (20 ea.)
Spiderman
Crab walk
10 jumping lunges
20 mount. climbers
2x

Strength:
Bench Press
5-5-5

WOD:15 Wall Balls (#20/#10)
15 KB Swings (#53/#35)
15 Dips (Rings or 2 boxes)

5 Rounds

June 7, 2011

2011-06-11T14:02:00.002-07:00

Warm Up:All with the pvc
10 pass throughs
10 front squats
10 OH squats
Hip openers
Wrist mobilty
Shoulder mobility
10 thrusters
2x

WOD:"Fran"
21-15-9
Thrusters
Pull Ups

June 6, 2011

2011-06-11T14:02:00.000-07:00

Warm Up:
5 wall squats
lunge to elbow
5 pry squat w/ kb
bear crawl
5 ass to grass
2x

Strength:
Back Squat
3-3-3-3-3"

WOD:1x sm. bldg Farmers Walk (#45/#25)
50 Dbl Unders
3 Rounds

June 3, 2011

2011-06-11T14:01:00.000-07:00

Warm Up:
High knees
Butt kickers
Side to side
Karaoke
1 knee up jump
Lunges
All outside 50m each

WOD:Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
100m timed between rounds
Must be >2 sec slower than 1st
5 rounds

June 1, 2011

2011-06-11T14:00:00.001-07:00

Warm Up:
50 singles
5 burpess
10 jumping squats
15 hollow rocks
15 supermans
10 halos
5 broad jumps
50 double unders
Skill/Strength:
Death by wall ball

WOD:Pull Ups
Box Jumps
KB Snatch (each arm)
21-15-9

May 31, 2011

2011-06-11T13:57:00.000-07:00

Warm Up:
6 Med ball cleans
Frog jump
6 downward dog
Duck walk
10 pass throughs

Do when equip. open
-250 row
-2 person tire flip

StrengthPush Press
2-2-2-2-2
WOD:
Stacey's 38th Bday
500m row
20 SDHP (#65/#45)
20 Push Press (#65/#45)
12 SDHP (#65/#45)
12 Push Press (#65/#45)
6 SDHP (#65/#45)
6 Push Press (#65/#45)
150 dbl unders

May 27, 2011

2011-05-30T17:17:00.001-07:00

WOD A:Deadlift (#135/#115)
KB Swings (#53/#35)
10-9-8-7-6-5-4-3-2-1

WOD B:Clean and Jerk
Pull Ups
10-9-8-7-6-5-4-3-2-1

May 26, 2011

2011-05-30T17:16:00.002-07:00

Warm Up:
1x run around before and after below
10 Squat on med ball
10 Ball slams
10 each Med ball catch (w/ partner)
10 jumping squats with med ball
2x

WOD:
10 Wall Ball
20 Sit Ups
1x around overhead plate carry (#45/#25)

5 Rounds

May 25, 2011

2011-05-30T17:16:00.000-07:00

Warm Up:
All with partner
Wheel barrel (length of mat)
Piggy back (length of mat)
Wall ball run 1x (passing back/forth)
Then 1x around running jump rope

WOD:
3 Power Cleans (heavy 135/95?)
6 Push ups
9 Burpees
10 min AMRAP

May 24, 2011

2011-05-30T17:15:00.001-07:00

Warm Up:
5 Wall squat
Inch worm (length of mat)
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x

Strength/Skill:Practice Front Squats w/pvc only

WOD:
21 Front Squats (#65/#45)
5 Wall Walks (Up and Down=1)
30 V-ups

3 Rounds

May 21, 2011

2011-05-30T17:14:00.000-07:00

Warm Up:
Movement review

Strength/Skill:Team Race

WOD:
"Smoking gun"4 burpee deadlift
3 burpee power clean
2 burpee squat clean
1 burpee clean & jerk (#135/70#)
7 rounds

May 20, 2011

2011-05-30T17:13:00.001-07:00

Warm Up:
5 burpees
Bear crawl
Ass to grass
Inch worm
3x

Strength/Skill:Rowing
Hollow rock
Box jump 'pogo'
Wall ball x2
Heavy kettle

WOD:
Tabata Trouble
Row
Wall ball
Hollow rock
Kettle swings
Box jumps

May 19, 2011

2011-05-30T17:12:00.001-07:00

Warm Up:
Pry squat
Hip openers on box
5 wall balls
Spiderman walk
Quad stretch on wall
3x

Strength/Skill:5-5-5-5-5
Back Squats (50-60% of their max (don't add weight)

WOD:
Running Partner "Cindy"
Partner #1 Runs 2x small blding Partner #2 Does Movements of "Cindy" in that time
The partners will be competing against each other. The faster they run their partner has less time to complete a round.
They will resume the movement that they left off until they have completed all movements for it to count as a round.

AMRAP in 20 Minutes:

May 18, 2011

2011-05-30T17:11:00.000-07:00

Warm Up:
Frog jump
Push up knee to elbow
Kick up to handstand
Med ball cleans
3x

Strength/Skill:Power Snatch

WOD:
You chose the weight of the dumbell that you to use for the entire WOD

100m suitcase carry LEFT HAND
10 DB swings each hand
100m suitcase carry RIGHT HAND
10 DB swings each hand
100m overhead carry LEFT HAND
10 DB snatch each hand
100m overhead carry RIGHT HAND
10 DB snatch each hand
20 backward lunges each leg(opposite leg, opposite hand).
For Time

May 17, 2011

2011-05-30T17:10:00.000-07:00

Warm Up:
Obstacle course
Tire/sandbag fun

Strength/Skill:Double Unders
***If you can already do dbl unders work on something you suck at***

WOD:
"Annie"
then....
Skill Work

May 16, 2011

2011-05-30T17:08:00.001-07:00

Warm Up:
30 Singles
10 T-push ups
10 hollow rocks
10 squats
3x each

Strength/Skill:Pull Ups

WOD:
100 Db Squat Clean Thrusters
at every 2 min mark run 1x around the small bldg.

May 13, 2011

2011-05-30T17:07:00.001-07:00

Warm Up:
Suck List
Work on the movements that you suck at

Strength/Skill:Rowing

WOD:
50 Squats
45 Sit Ups
40 Jump Box
35 Push Ups
30 Burpees
25 Dips
20 Pull Ups
15 Wall Balls
10 lap around sm. bldg
500 m row
25 min cap.

May 12, 2011

2011-05-13T18:04:00.000-07:00

Warm Up:
Samson stretch
20 KB around the world
10 KB SDHP
Lunge to elbow
2x

Strength/Skill:Push Ups

WOD:Deadlift (#135/#95)
Push Up
10-9-8-7-6-5-4-3-2-1

May 11, 2011

2011-05-13T18:02:00.000-07:00

Warm Up:
T's,Y's and W's 1x
Crab walk (down/back)
5 Wall ball
10 bar swings
5 Ass to grass
20 med ball twists with partner
1x

Strength/Skill:2-2-2-2-2
Clean & Jerks

WOD:Odd object carry (7 objects) 100m
10 squats on top of every minute

May 10, 2011

2011-05-13T17:56:00.000-07:00

Warm Up:
1x around sm. building (running jumprope)
Hip openers on box
10 Pass throughs
10 Snatch PVC
3x

Strength/Skill:Snatch

WOD:30 double unders
15 Power snatch

AMRAP in 10

May 9, 2011

2011-05-13T17:55:00.001-07:00

Warm Up:
5 Wall squat
Inch worm
5 Box jump
Sideways walk
5 Downward dog
Wrist mobility
2x

Strength/Skill:3-3-3
Push Press

WOD:10 Front Squats
20 KB Swings
20 Knees to Elbows
10 Push Press
3 Rounds

May 5, 2011

2011-05-06T08:24:00.000-07:00

Warm Up:
3 Kick up to HS
10 Pullup bar swing
10 Ass to grass
10 Lunge to elbow
10 frog jumps
2x each

Skill:Pull-ups

WOD:1x small bldg bumper plate run (#45/#25)
20 lateral jumps over bumper plate (l/r=1)
20 Pull Ups
AMRAP in 20 min

May 4, 2011

2011-05-06T08:19:00.000-07:00

Warm Up:
20 Double Unders
10 Pass throughs
20m Bear crawl
10 OH Squats PVC

Strength:3-3-3-3-3
Overhead Squats

WOD:
21-15-9
Overhead Squats (#95/#65)
Dbl. Unders

May 3, 2011

2011-05-06T08:17:00.000-07:00

Warm Up:

6-1 leg KB deadlift
6 KB lunges
16 KB swings
3x each

Skills:
We are focusing on squats today

WOD:

Run 2x small bldg.
50 Sit Ups
25 KB Swings (#53/#35)

5 Rounds

May 2, 2011

2011-05-06T08:13:00.000-07:00

Warm Up:

2 Bear Crawls (up/dwn=1)

Then..

10 Pass Thrus w/ pvc

10 Good Mornings w/ pvc

10 OHS Squats w/ pvc

2 Rounds

Stretching:

Hip/Glutes

Lunge Stretch

Spine Twist

Strength/Skill:

5-5-5-5-5

Deadlift

WOD:

10 Overhead Walking Lunges w/ bumper plate (#45/#25)

10 Hand Release Push Ups

AMRAP in 10 min

April 28, 2011

2011-05-06T08:10:00.000-07:00

Warmup:

25 jumping jacks

10 pushups

10 Situps

10 Squats

10 Mountain Climbers

2 rounds

WOD:

15 Decline Pushups

15 Dips

15 Thrusters

15 Jump Box

7 rounds, and the best part is at the top of ever minute…do 3 burpees

25 minute cap

April 27, 2011

2011-05-06T08:08:00.001-07:00

Official CrossFit Warm Up

WOD:

21-15-9

Power Snatch (#95/#65)

Pull Ups

New Class Update

2011-04-26T20:57:00.000-07:00

For the week of May 3, the 8:00 a.m. class will be on

Tuesday, Wednesday and Thursday.

Then effective May 9, it will be on Monday, Wednesday

and Friday.

April 26, 2011

2011-04-26T20:27:00.000-07:00

Taken on 4/19/11

Warm Up/Stretching:

4 Inchworms width of mat (up/down=2)

Then

5 Push ups

10 Squats

15 Mtn. Climbers(slow for stretch L/R=2)

2 Rounds

Skill:

Floor work for proper handstand positioning

Handstand holds

WOD:

45-30-15

Kettle bell SDHP (#53/#35)

Jump Box

Push Ups

April 25, 2011

2011-04-26T20:26:00.000-07:00

Everyone showing some love for Jess!!!

Warm Up:

Run and jump rope

High Knees

Butt Kicks

Karaoke

Toe Touch

3 rounds (back/forth=1)

Strength:

Bench Press 3 x 5

(40%, 50%, 60%)

WOD:

10 Overhead squats (#65/#45)

Run 200 meters

AMRAP in 12 minutes

April 23, 2011

2011-04-26T20:24:00.000-07:00

Warm Up:
The Official CrossFit Warm Up

WOD from CrossFit.com
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (subsituted)

What is CrossFit?

2011-04-25T13:19:00.000-07:00

First, lets get the technical terms used by CrossFit and what they teach as their definition.

“CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity.”

“CrossFit is a fitness program focused on maximizing 10 areas of fitness. Strength, cardiovascular/respiratory endurance, power, speed, stamina, flexibility, coordination, agility, balance, and accuracy. In other words, general all-around athleticism.”

CrossFit is a broad and inclusive program encompassing the standards you would expect; weightlifting, body weight exercises, and traditional cardio. However what CrossFit added were sometimes forgotten areas in what we call ‘Globo-Gyms’. Those are Olympic lifting, climbing, throwing, basic tumbling, and gymnastics. It taxes both the aerobic and the anaerobic energy systems. CrossFit focuses on whole body, functional movement patterns that occur in activities of daily living. Core strength is a foundation of the program. CrossFit makes us better general athletes and allows us to specialize outside of the gym, be it on the track, the court, at home or the streets.

Everyone can do CrossFit but CrossFit is not for everyone. Lets be honest, CrossFit is hard work. There is no book reading, no TV watching and definitely no static/isolated exercises in here! The people who thrive in CrossFit are committed to hard work, dedicated to consistency, willing to try without fear of failure, and eager for challenge. Rarely will you do the same workout twice. Routine is our enemy and will lead to mediocrity, complacency, and injury. Now the next part is key; CrossFit is a training program that can be tailored to suit ANYONE and ANY fitness level.

So to sum it up in my words and what I will use to explain CrossFit when asked…

CrossFit is an ever-changing fitness program done at high intensity that prepares us for everyday natural movement that can be scaled to the need of the athlete.

By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, or what we call general physical preparedness, in everyone from elite athletes to sedentary office workers and kids to seniors. So now that you know CrossFit is for everyone, why aren't you in here? If you are, why aren't you bringing in everyone you know?!

New Morning Class

2011-04-22T13:47:00.000-07:00

FINALLY...starting May 3, AC will be adding the morning class back to the schedule. We will be posting the class time by the end of the week.

For returning members your fee will be due that day.

April 21st, 2011

2011-04-22T11:27:00.000-07:00

Warm up:

Samson stretch

Overhead squat with PVC

Sit ups

Back extension

Pull ups

Dips

3 rounds of 10-15 reps of each

WOD:

Grace (95/65)

30 Clean & Jerks for time

One Year CrossFit Anniversary & Athlete Spotlight - Stacey (with an e) Phillips

2011-04-21T09:17:00.000-07:00

Happy one year CrossFit anniversary Stacey and Dave!!!

Name: Stacey Phillips

Nickname: Pain in the ass

How did you hear about Antioch CrossFit? My friend Davida; who belongs to Diablo CrossFit, invited me to attend one of her classes... I was hooked from then, and began to research where they had CrossFit in my area! I got lucky when I realized my son could do Kajukenbo (Karate) while I worked out! It was a win-win situation for me and my family!

How long have you been CrossFitting? One year

What do you like about Antioch CrossFit? The people! Everyone is always so encouraging! The workouts are usually short, but exhausting... The intensity is high and when you’re done you feel a great sense of accomplishment.

What is your favorite WOD/lift/movement? This is difficult, there are so many different workouts I enjoy! I have learned so much! Before CrossFit "lifting" wasn't even a part of my vocabulary!

What is your least favorite WOD/lift/movement?
This is easy... I hate double unders and box jumping!!!!

What are your short term and long term goals? My short term goal is to run a full marathon this year... And long term goal is to master all the difficult exercises that I dislike. (like double unders)

How has CrossFit changed your life? I had the worst personal year in 2010... And if I had not had my CrossFit workouts, and CrossFit family, I might have stayed in bed the entire year feeling sorry for myself. My husband CrossFit also, so when I was down and didn't want to go, my family would encourage me to go with them. And I have made some very close personal friends that share the same interests as my family and I.

What motivates you? Honestly, competition... I am very competitive, and enjoy getting a work out and being able to compete at the same time!

How would you describe the culture of Antioch CrossFit? Like family... Encouraging, helpful, knowledgeable, fun!

Words of advice for new members: Don't EVER get discouraged, you WILL get there if you keep at it! It took me a year to do kip pull ups, and I am STILL working on the dreaded "double unders"! You WILL be sore... Welcome and expect it, this lets you know you are working hard and building the muscles that help you lose fat and feel great about yourself! Don't ever to be afraid to ask the trainers for help with specific exercise and stretches, that is what they are there for! They enjoy helping you get to your best!

2011-04-20T20:53:00.001-07:00

April 20th, 2011

Warm up:
Hip openers
Quad/hip flexor stretch
Shoulder mobility

Skill:
Pull ups

WOD:
AMRAP in 7 minutes
5 KB/DB snatch
10 Knees to elbows
15 Push ups

What is Paleo?!

2011-04-20T14:18:00.000-07:00

I get that question every time I am out with friends and tell them what diet I am on. Here is my condensed version of what Paleo is so next time if someone asks, you'll be able to give them a little insight into your diet.

Paleo is the missing link in your journey to getting the RESULTS you want. Paleo will change everything. Let me simplify it for you. Most people work out 5 times a week at the most; now even if you only eat 3 meals a day with no snacks, you will eat 21 times a week. What will affect your body more? 5 or 21?

Paleo is nothing processed. It comes from the Paleolithic era where the hunter-gatherer had to eat hunted meats and gathered vegetation. There was no bread, sugars and pastas that the modern world has brought us. We are just eating what our ancestors ate and what our bodies are meant to breakdown. So instead of having to waste energy on breaking down processed foods, our body uses the most natural fuel thus giving us more energy and better RESULTS.

Here are the Basics of Paleo do's and don'ts

Green light:

Lean meats (ideally, grass-fed, free-range)

Fish

Veggies

Nuts and seeds

Some fruits (has natural sugars)

Off limits:

Dairy

Sugar

Legumes (no peanuts, since they're a legume)

Grains (no corn)

Starch (no potatoes)

The key to it all is to pay attention to how your body feels when you consume each food. Remember this is just a guide. Helpful information is everywhere on the internet.

Here are some links to get you jump started!

http://everydaypaleo.com/

http://www.health-bent.com/

http://www.mypaleokitchen.com/

http://paleoblocks.blogspot.com/

http://feastingonfitness.blogspot.com

http://paleochix.com/

http://feedmepaleo.blogspot.com/

http://www.sweetcheekshq.com/

http://thelabelsayspaleo.com/

http://www.marksdailyapple.com/

There is a plethora of info.

Let me know if you're overwhelmed or need some easy recipes. Remember we are a community and to share our experiences!

April 19th, 2011

2011-04-19T19:10:00.000-07:00

Warm up:

All done with medicine ball

1x 50m run

6 deadlifts

1x 50m run

6 squats

1x 50m run

6 wall balls

WOD:

5 rounds for time

15 Medicine ball cleans

15 Wall balls

Cool down:

All done at slow pace for 25m

High knees

Butt-kickers

Side to side x2

Hip open/close

Lunge to elbow

Great job everyone!

April 18th, 2011

2011-04-18T20:24:00.000-07:00

Warm up:

1 minute jump rope

50m running jump rope

20m frog jump

20m bear crawl

Skill:

Kettlebell snatch

WOD:

3 rounds for time

1x Around small building

50 Push ups

1x Around small building

50 Sit ups

1x Around small building

50 Squats

1x Around small building

50 Supermans

From Crossfit.com

Make sure to post times to comments!

March 31, 2011

2011-04-08T11:31:00.000-07:00

Warm Up:
Sprint length of the small bldg.
Width 1 - Side to Side
Width 2 - Karaoke
3 Rounds

WOD from CrossFit.com
70 Burpees
60 Sit Ups
50 KB Swings, 1.5 Pood
40 Pull Ups
30 Handstand Push Ups

March 30, 2011

2011-04-08T11:27:00.000-07:00

Warm Up:
2x sm. bldg.

5 Push Ups
10 Sit Ups
15 Squats
3 Rounds

Skill: 30 sec L-Sit

WOD 1:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Rest

WOD 2:
400 m Lunge

March 29, 2011

2011-04-08T11:23:00.000-07:00

Warm Up:
2 min. Double Under Practice

5 Push Ups
10 OHS w/Jump Rope
20 Mountain Climbers
2 Rounds

Stretching

WOD:

2X sm. bldg
10 Pull Ups
15 Thrusters (#65/#45)

AMRAP in 20 min.

March 21, 2011

2011-04-08T11:17:00.000-07:00

WOD:

KB SDHP (#53/#35)
KB Swings
KB Squat
1-2-3-4-5 Ladder

What is CrossFit?

2011-03-24T14:54:00.000-07:00

I have watched this video several times...Want to know what CrossFit is? Just watch!

March 17, 2011

2011-03-24T14:31:00.000-07:00

Warm Up:
4 minutes of Jump Rope

WOD:
5 DB Thrusters (#25/#15)
10 V-Ups
15 Supermans
20 Single Arm DB Swings
25 Dips
1x around sm. bldg.

10 Rounds

March 16, 2011

2011-03-24T14:28:00.002-07:00

Warm Up:
Jumping Jacks
High Knees
Run In Place
3 minutes
Lots of shoulder stretching

WOD:
CrossFit Open Week One WOD
30 Double Unders
15 Power Snatches (Ground to Overhead)
AMRAP in 10 minutes

March 15, 2011

2011-03-24T14:28:00.000-07:00

Warm Up:
5 Push Ups
10 Mountain Climbers
15 Good Mornings
3 Rounds

WOD:
10 Wall Ball
10 Pull Ups

7 Rounds

March 14, 2011

2011-03-24T14:27:00.000-07:00

Warm Up:
5 Push Ups
10 Sit Ups
15 Squats
Jumping Jacks
3 Rounds

Strength:
"Bench Press
3-3-3"

WOD:
5 High Hang Power Cleans 95/65
10 Ring Dips
25 Double Unders
5 Rounds