WORKOUT OF THE DAY
Happy Fools for AMRAPs day!
5 minute AMRAP
9 Ball Slams
18 Sit-ups
rest 1 minute
5 minute AMRAP
5 Kettlebell Snatches, each arm
9 Pull-ups (you may substitute 6 Chest-to-bar pull-ups, or 2 Muscle-ups)
rest 1 minutes
5 minute AMRAP
9 Ball Slams
18 Sit-ups
rest 1 minutes
5 minute AMRAP
5 Kettlebell Snatches, each arm
9 Pull-ups (you may substitute 6 Chest-to-bar pull-ups, or 2 Muscle-ups)
rest 1 minute
In 1 minute do as many Double-Unders as possible
WORKOUT OF THE DAY
3 Rounds for time
500m Row
21 Burpees
400m Run
Yay burpees!
WORKOUT OF THE DAY
CrossFit Games Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100lbs)
12 Push-ups
15 Box jumps (24/20″)
DO YOU HAVE STANDARDS? Watch this video and make sure you are aware of the standards for this workout. They will be STRICTLY enforced. No worms allowed!
This weekend we had two athletes hit milestones. On Friday Natalie Hauser got her first pull-up and Paul Vacarrezza became CrossFit Fresno’s first person to row a sub 1:30 for the 500m Row. His time of 1:28.1 was two seconds faster than his previous best.
WORKOUT OF THE DAY
Push Jerk 3-3-3-3-3
We last did this workout December 16, 2010.
Just earlier this month Natalie was using the blue band for pull-ups.
Paul becomes our first sub 1:30 500m rower. Think he's ready to try a sub 3:00 1000m?
If you didn’t catch it on facebook, here’s the latest information from the CrossFit Games Open Sectionals:
“Attention Open athletes. Week One is officially closing. There are still some people who have been unable, for technical reasons, to submit their results. Rest assured that if you attempted to submit your result and/or video on time, you will get credit for it. We will not let any technical issues get in the way of you getting credit for your result.”
Open updates:
Team CrossFit Fresno is in 63rd place in the NorCal Region. Our top 6 scorers are: Rosanna, Kendra, Amy, Jon, Manuel and Paul. The top 30 teams qualify to compete in the NorCal Regional in June. We have 11 members on our team, most members have been CrossFitting for less than a year and some have been only CrossFitting for weeks. This year our goals are to: 1) gain experience, 2) have six athletes score each week and climb the leaderboard, and 3) have fun in the process. Next year we will have more athletes, have much more CrossFitting under our collective belts, and we will make a serious run at qualifying for the regionals.
Athletes to watch (top 60 qualify for the region):
Andrea Horowitt – 56th in NorCal
Aaron Harrell – 9th in SoCal
Valerie Voboril – 37th in SoCal (just doing it for the heck of it being that she’s 6 months pregnant)
WORKOUT OF THE DAY
“Nicole”
In 20 minutes do as many rounds as possible of
400 meter Run
Max Pull-ups
We last did this workout November 15, 2010.
Chris Spealler explains the butterfly pull-up:
So have you ever seen one of those Cirque du Something Shows in action? We just watched Cirque de la Symphonie! Encore over at the Saroyan. (Thanks for the tix Janna!) And duuude… there were some crazy impressive skills to behold! Talk about strength, flexiblity, balance, coordination, accuracy, and stamina. The performers in the show embody pretty much almost all of CrossFit’s General Recognized Physical Skills. Any one of them would probably make a pretty decent CrossFitter.
“Push yourself again and again. Don’t give an inch until the final buzzer sounds.” – Larry Bird
WORKOUT OF THE DAY
Overhead Squat 5-5-5
Then,
12 minute Tabata interval, alternating the following exercises
Wall Balls, 20/14lbs
Sit-ups
Push-ups
Last call for Open WOD 11.1, Saturday at 1030AM
Watch 2008 CrossFit Games Champion Jason Khalipa take on WOD 11.1.
WORKOUT OF THE DAY
3 Rounds of the following
5 Supine Pull-ups
7 Burpees
20m Overhead Lunge Walk, 45/35# plate
Rest 1 minute.
Repeat for a total of 3 cycles.
The following video demos Supine Pull-ups, aka Ring Rows.
Burpees are awesome! Seriously. And while we do dispense them out to those of you who are less then timely when arriving to class, it is not intended to be and should not be viewed as punishment. The burpee is a super efficient exercise to get all of your muscles moving and warmed up. Read the following excerpt from an article off the website The Art of Manliness. Let’s all stop hating on the burpee and give it the credit and love it deserves.
The Burpee: The One Exercise to Rule Them All
The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.
Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.
WORKOUT OF THE DAY
For time
30 Muscle-ups
We last did this workout January 11, 2011.
WORKOUT OF THE DAY
In 20 minuntes do as many rounds as possible
5 Thrusters, 95/65lbs
7 Hang Power Cleans
10 Sumo Deadlift Highpulls
CrossFit Games Open Men’s Leader
The leader after one week is Rich Froning Jr., the 2010 Games runner-up and for many this year’s favorite. He was just two snatches short of completing 10 rounds in the Open WOD 11.1.
WORKOUT OF THE DAY
5 Rounds for time
10 Deadlifts at 10RM (choose the heaviest weight in which you can do 10 reps)
400m Run
Have any cool photos of yourself representing in your CrossFit Fresno t-shirt? Send them our way and we’ll post them!
Justin Wilhoit from CrossFit Naperville proudly wearing his CrossFit Fresno shirt. We last saw him in November when he was sporting a thick beard.
“Lynne”
5 rounds for max reps of:
Body weight bench press
Pull-ups
We last did this workout January 24, 2010.
CrossFit Open Sectional Update
The deadline for the first workout has been extended. Originally the deadline for the first workout was 500PM Sunday, March 20. The new deadline is 500PM Sunday, March 27. Yes, this means that you now have another chance to improve your score! The next and final official workout time for WOD 11.1 is 1030AM Saturday, March 26 after our regularly scheduled 930AM WOD. As with regular classes, you will be able to register for it through Zenplanner.
If you need to do WOD 11.1 at another day/time, let one of the coaches know. We will do our best to try to arrange something. On Wednesday, March 23 we will program a regular WOD for classes not WOD 11.1.
Score Updates:
The following people have completed WOD 11.1 for the second time and improved on their initial score. The number is how many points they have improved by.
Shawn 28
Paul 26
Will 44
Amy 26
Andrea 7 (40th in NorCal as of Saturday 600PM)
Rosanna 16
Jon 40
WORKOUT OF THE DAY
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75/55lbs
More CrossFit Fresno Athletes Competing in the CrossFit Open:
Dana just joined the CrossFit Fresno Open Team.
Homegrown athletes and friends of CrossFit Fresno to watch
Many of you know Andrea Horowitt. She's currently attending UC Santa Cruz and training at CrossFit West Santa Cruz and at CrossFit Fresno while on holiday. She is on CrossFit West Santa Cruz's team and making a serious run at qualifying for Regionals.
Aaron Harrell graduated from Buchanan High and is now living in Costa Mesa. As of Friday at 300PM Aaron has the best score in the Southern Regional and the 27th best score in the world for the Open 11.1 workout.
Valerie Voboril went to Clovis West and is now training at DogTown CrossFit in Culver City. She is 2010's 3rd fittest woman will be competing in the Open for her team. By the way, she's pregnant.
WORKOUT OF THE DAY
For time
1600m Run
3 minute Rest
1200m Run
2 minute Rest
800 m Run
1 minute Rest
400 m Run
We last did this workout December 14, 2010.
Let’s go for a run!
Happy Saint Patrick’s Day
WORKOUT OF THE DAY
For time
21-18-15-12-9-6-3
Front Squat, 185/130lb
GHD Sit-up
We last did this workout June 15, 2010.
Tim Traynham from the morning classes is participating in a fundraiser. ”The St. Baldrick’s Foundation is a volunteer-driven charity committed to funding the most promising research to find cures for childhood cancers and give survivors long and healthy lives.” To help him raise money you can visit his fundraising page: St. Baldrick’s – Traynham.
