May 29, 2012

If you haven't signed up yet please do so soon.  Bryan and Lesha at Hercules CrossFit will be hosting this event.  

This will be another amazing week.  We are starting it of with girl WOD that was requested by several people over the past few weeks since we haven't done it for awhile.  Here ya go ladies and gentlemen....Helen is waiting.

Strength:

Push Press
3-3-3-3-3


WOD:

"Helen"
Run 400 m
21 KB Swings
12 Pull-ups
3 rounds

May 28, 2012

The legacy of heroes is the memory of a great name and the inheritance of a great example.

- Benjamin Disraeli

May 25, 2012

I love having visitors from other boxes.  Today we had ladies from CrossFit Concord and CrossFit South County joining us in the fun. 

Strength:

Push Jerk
3-3-3-3-3

WOD:

Round Robin

Coach Al cooked up a way for us to compete against each other.  It was a fun body weight WOD!

May 24, 2012

Skill: 

Work on your gymnastics movements for 15 minutes


WOD:

1x small bldg
50 One Arm DB Snatches (#45/#25)
50 Weighted Step-ups 
1x small bldg
50 One Arm DB Snatches
50 Weighted Step-ups 
1x small bldg

May 23, 2012

Strength:

Back Squats
3-3-3-3-3


Cashout:  Posted on the whiteboard

May 22, 2012

Thank you to everyone for coming in working out with my today.  My birthday was a tough one but having you all there made it worth it. 

May 21, 2012

We went to watch the CrossFit Games Nor Cal Regionals this weekend.  Watching the atheletes in person was amazing!  Looking forward to watching the Games in July. 



Strength:
Push Press
5-5-5

WOD:
15 Med Ball Sit Ups (#20/#15)
10 Goblet Squats (#53/#35)
5 Renegade Rows (#45/#25)
AMRAP in 15 min

May 18, 2012

The Nor Cal Regionals start today.  There isn't anything more motivating then watching the regionals.  A group of the ACF ladies will be going to watch these amazing athletes compete for a spot in the 2012 Games. 

Todays WOD is from the CF Mainsite.  Have fun with it and have a safe and productive weekend.

50 Double Udners
40 Sit-Ups
30 Med Ball Cleans (#20/#14)
20 Pull Ups
10 Handstand Push-Ups
3 Round for time

May 17, 2012

What happens when our members watch the regionals?  The text and Facebook messages come flying in with requests for WODs.  This one was the most requested once the workouts were posted.  We haven't done this one in awhile so here ya go!

WOD:

"Diane"
21-15-9

Deadlift #225
Handstand Push Ups

May 16, 2012

In the August 1, 2005, CrossFit Journal Greg Glassman states that the overhead squat is the ultimate core exercise.  "The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed."  Glassman also stated "you need to have a rock-solid squat to learn the overhead squat and you should review the articles on squatting before attempting the overhead squat."

I've said this time and time again.  Work on perfecting your squat and practice with a PVC.  Until then you should not attempt to load up the bar.  I don't care how much weight you "think" you can overhead squat.  It doesn't matter if you are doing it wrong.  If you want to move on to the barbell and add on some weight, show me your "solid" squat.



WOD:

Overhead Squat
3-3-3-3-3

Cash Out:  One of your favorites!  You will have to come in to find out :)

May 15, 2012

There are times when I look around the room and I see the look your face and see you shaking your head, thinking there is just no way you can finish.  That's when I tell you that they can!  I watch you fight and dig deep to get it done.  That's what sets you apart from others.  That's what makes you a CHAMPION.

Skill:  Handstand Push Ups

WOD: 

Dave's Birthday WOD
800m run
20 OH walking lunges with bumper plate (#45/#25)
20 V-Ups
1 Manmaker (#45/#25)
20 OH walking lunges with bumper plate (#45/#25)
20 V-Ups
1 Manmaker (#45/#25)
800m run

May 14, 2012

First, we would like to wish Dave Phillips a happy 4???? birthday.  Dave is quite a character.  He still tries to negotiate the movements written on the board like he did the first day that he walked in even though he has never won.  We will be celebrating Dave's birthday with special birthday WOD tomorrow.  Let's see who will want to celebrate with him after that's over.  Happy Birthday Papa Dave!!!

Skill Work:  Spend 15 minutes working on your technique and body positioning in any area that you need work in. 

WOD:
5 Pull Ups
10 Push Press (#95/#65)
15 Front Squats (#95/#65)

AMRAP in 20 min