WORKOUT OF THE DAY
For time
400m Run
5-10-15-10-5
Overhead Squat, 95/65lb
Pull-up
Box Jump
400m Run
Fun pictures from last week.
Jessica flipping a tire.
Janna flipping a tire.
Carol's first time up the rope.
Ruben has been asking for rope climbs. He finally got his wish.
WORKOUT OF THE DAY
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
We last did this workout July 26, 2010
A CrossFit must: Emergency kit.
Flat shoes such as Converse and many skating shoes are much better for lifting than running shoes.
Long socks are handy on deadlift, olympic lifting and rope climbing days. They protect your shins from getting ripped up and they say a lot about your style.
Keep in your car in case of emergency: Flat shoes and long socks.
WORKOUT OF THE DAY
6 rounds, each for time
500m Row
Rest as needed between efforts.
We last did this workout July 22, 2010
More shots from the Fight Gone Bad 5 Fundraiser.
Daren, Jaunita, Andrea.
Manuel and Ruben.
Amy T.
WORKOUT OF THE DAY
“Tabata What?”
Kettlebell Swings, 1.5/1.0 pood
Front Squats, 65/45lbs
Push Jerks, 65/45lbs
Knee-to-Elbows
Burpees
Do 8 Tabata intervals of each exercise with one minute rest between exercises. A Tabata interval is 20 seconds of work followed by 10 seconds of rest.
Take the number from the lowest round of each exercise and add them to get your score.
Here are some pictures from the Fight Gone Bad 5 Fundraiser. If you want to see more check out our Facebook page.
Jaunita and Andrea were gassed after a couple of impressive performances.
Ruben and Manuel on the wall-balls.
Way to finish strong Carol.
So today we are going to try to be as consistent as we can be with each round. The goal is to start with a reasonably challenging first round and keep that number for the remaining rounds for that exercise. Since your lowest round is your score you don’t want to burn yourself out in the first round, likewise if you don’t do enough in the first round your score will suffer.
WORKOUT OF THE DAY
“Diane”
For time
21-15-9
225lb Deadlifts
Handstand Push-ups
We last did this workout May 17, 2009
At CrossFit Fresno we expose our athletes to a variety of movements and skills. We encourage all of you to practice these movements and skills. Although we don’t usually do handstands in our WODs they are a great skill for improving coordination and body awareness and there will be a carryover to skills such as handstand push-ups and anything overhead.
Thank You!
We would like to thank everyone who participated in yesterday’s Fight Gone Bad Fundraiser. It was a great success. We raised over $1000.
FIGHT GONE BAD 5!!!
WORKOUT OF THE DAY
“Fight Gone Bad”
3 Rounds of
Wall-ball, 20/14lbs (Reps)
Sumo deadlift high-pull, 75/55lbs (Reps)
Box Jump, 20″ (Reps)
Push-Press, 75/55lbs (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall ball by Andrea.
Kristin and Jessica doing sumo deadlift high pulls.
Box jumps by Reece.
Carol on the push press.
Jon Andrea and Janna row, row, row.
The FIGHT GONE BAD 5 is Tomorrow!
Saturday, September 25th, 9:00 AM @ CrossFit Fresno
WORKOUT OF THE DAY
3 Rounds for time
21 L Pull-ups
5 L-Rope Climbs, 10 feet
Different rope climbing strategies from CrossFit.com. We teach the strategy in the first picture.
FIGHT GONE BAD 5 FUNDRAISER COUNTDOWN: 2 DAYS!
Join us for a good time and a great workout on Saturday. Everyone is invited and the workout can be modified for all. This is a free workout, but the event is a fund raiser so we are accepting donations.
Saturday, September 25th, 9:00 AM @ CrossFit Fresno
WORKOUT OF THE DAY
4 Rounds for time of
Walking lunge 50 meters
50 Sit-ups
If you are not familiar with the fight gone bad workout here is a video from last year’s fundraiser at Get Lifted CrossFit.
FIGHT GONE BAD 5 FUNDRAISER COUNTDOWN: 3 DAYS!
Saturday, September 25th, 9:00 AM @ CrossFit Fresno
WORKOUT OF THE DAY
5 Rounds for time of
27 Squats
18 Sumo Deadlift High-Pulls 95/65lb
9 Shoulder-to-Overhead 95/65lbs
This video is from Monday’s workout. Rosanna does 22 pull-ups in the first round of “Nicole”.
FIGHT GONE BAD 5 FUNDRAISER COUNTDOWN: 4 DAYS!
Saturday, September 25th, 9:00 AM @ CrossFit Fresno
WORKOUT OF THE DAY
In 20 minutes do as many rounds as possible of
10 Power Snatches 75/55lbs
15 Push-ups
Here’s Nicole again telling us more about nutrition.
FIGHT GONE BAD 5 FUNDRAISER COUNTDOWN: 5 DAYS!
Saturday, September 25th, 9:00 AM @ CrossFit Fresno
WORKOUT OF THE DAY
“Nicole”
In 20 minutes do as many rounds as possible of
400 meter Run
Max Pull-ups
Here’s a short video of Nicole Carrol speaking about nutrition.
Marty Says…
MARTY DOG
I WANT YOU
TO PARTICIPATE IN THE
FIGHT GONE BAD 5
FUNDRAISER
September 25th, 9:00 AM @ CrossFit Fresno
Janna and Reece facing off. Sumo Deadlift High-Pulls are one of the exercises preformed in the Fight Gone Bad workout.
WORKOUT OF THE DAY
For time
21 Deadlifts, 225/155lbs
800 meter Run
15 Deadlifts
800 meter Run
9 Deadlifts
800 meter Run
From the CrossFit Games
On the left, Chris Spealler. In this picture he's lifting 315 pounds 7 times as part of an amrap (as many rounds as possible). He only weighs 140! On the Right 2009 Champion Mikko Salo.
WORKOUT OF THE DAY
Thruster 1-1-1-1-1-1-1
and of course, a fun finisher!
WORKOUT OF THE DAY
5 Rounds for time
400m Run
500m Row
FIGHT GONE BAD 5 Fundraiser
The Charities:
CrossFit Foundation
On Saturday, September 25th, we will host the Fight Gone Bad Fundraiser. We hope you can all participate in some way. There are three ways in which you can participate:
1 – You can go to the Fight Gone Bad page and register (choose CrossFit Fresno as your gym). You will create a donation page and do your best to get people to donate. Then on September 25 you will do the fight gone bad workout at CrossFit Fresno.
2 – You can just do the workout. Show up to CrossFit Fresno, make donation and do the workout.
3- Make a donation. You can donate any amount that you like. It doesn’t have to be a lot. Just click on the donation link below.
