Our printers had been out of town so you still have time to make any special orders. Looking now to possible mid-end of next week to make the order.
WORKOUT OF THE DAY
Bench Press 5 x 80%, 2 x 5 x 85%, 2 x 3 x 90% of 1RM
then,
3 Rounds for time
200m Run
10 Thrusters, 135/95lbs
20 Sit-Ups
Don’t forget to make your donation for this fundraiser. If you’ll be joining us for the workout, please sign-up for the potluck and let us know what you’ll be bringing to share.
WORKOUT OF THE DAY
Turkish Get-Ups 3-3-3
Kettlebell Snatch 5-5-5
for both movements do both left and right
then,
Tabata Intervals
Row
Box Jumps, 24/20″
Kettlebell Swings, 53/35lbs
Push Press, 75/55lbs
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where you perform 8 consecutive intervals for each exercise before moving on to the next exercise. There is no rest between exercises.
Score is total reps from all 32 intervals.
WORKOUT OF THE DAY
Back Squats 5-5-5-5-5
Weighted Pull-Ups 1-1-1-1-1
then,
4 min to complete 500m row and amap Double-Unders
Your score equals the 500m time to the tenth minus your Double-Unders completed, the lower the score the better. Negative scores are possible.
WORKOUT OF THE DAY
“Amanda”
For time
9-7-5
Muscle-ups
Snatches, 135/95lbs
The snatches are squat snatches starting from the ground. To be prescribed the snatch must flow in to the squat. Power snatches with a squat will not be prescribed.
The workout “Amanda” was the first of the 2010 CrossFit Games. It was dedicated to Amanda Miller, a 2009 CrossFit Games athlete who died April 2010 after “melanoma spread to her lymph nodes and beyond”. The first video is the tribute video for Amanda Miller. The next two videos are of “Amanda” the workout at the 2010 CrossFit Games. The second and third videos were filmed by us.
Just over a week until Murph! You still have time to get your t-shirt in time for Memorial Day. Go to the link to make your $35 donation. Tell all of your family and friends about it too. Let’s all pay tribute to one of our heroes.
If you’ll be joining us for Memorial Day Murph, just like the past couple of years we plan on hanging out for the rest of the morning after completing the workout. It’d be great if everyone chipped in for the potluck. Let us know what you can bring to share with everyone. Any and all food and beverage items, adult or otherwise, will be appreciated. We’ll put a sign-up sheet on the bulletin board above the cubbies.
WORKOUT OF THE DAY
For time
21-15-9 of
Kettlebell Swings, 70/53lbs
Handstand Push-Ups
Burpees
WORKOUT OF THE DAY
For time
1600m Run
3 minute Rest
1200m Run
2 minute Rest
800 m Run
1 minute Rest
400m Run
then,
Work on your slackline skills.
We last did this workout January 7, 2013.
In the first video 800m World record holder David Rudisha wins the 800m. Pay attention to his running technique. Notice his heel recovery (how high his foot comes off the ground), like a well inflated tire a high heel recovery is part of an efficient stride.
Sprinting is fun! If you’re not that fast next time you’re in a major airport try running on one of the people movers. You’ll like it!
The 400m hurdles is one of the most rewarding races to do when you do it right.
WORKOUT OF THE DAY
Mini-WODs
5 min Max Reps Double-Unders
then,
For time
100m Yoke Shuttle, 275/175lbs (Empty Yoke = 175lbs)
then,
5 min AMRAP
1 Rope Climb
5 Hang Power Cleans, 135/95lbs
then,
5 min AMRAP
10 Walking Lunges
10 Sit-Ups
Rest as needed between mini-WODs.
If you want a t-shirt you only have until the 20th to order!! Please register as soon as possible to ensure you get your tee in time for Memorial Day. It’s only a $35 donation. Even if you can’t be here for the workout, please help out and donate. Thank you so much for your support!!!
WORKOUT OF THE DAY
Push Jerk 1-1-1-1-1
then,
7 minutes of
3 Deadlifts, 255/175lbs EMOM (every minute on the minute)
As Many Reps As Possible of Burpees over bar for remainder of each minute
Score is total reps of Burpees.
Repost from Saturday in case you missed it:
Yes, we’ve been dragging our feet a bit on replenishing our stock of tees and tanks. Thanks to those of you who have been waiting so patiently!
We’ll be doing our signature print colors of green, blue, and pink along with black and white with our classic CrossFit Fresno print on the front and quote on the back. We will also be doing our vertical front design in white/pink and white/blue with the back plain. There was talk of a new quote for the back of our classic print, but we’ll be holding off on that for special order down the road.
As in the past, we’ll be printing on the very comfy American Apparel tri-blend track shirts. The shirt colors will be tri-black for all print colors except black. The white print will also be available on athletic grey and, if our printers can get it, the new exciting color heather kelly green! We’re also doing a strictly special one-time order heather lake blue shirt with the black print. We will not be ordering any extras of the heather lake blue with black print.
We’ll be ordering an array of print colors in different sizes, but if you know what color print and t-shirt you want, it would be a good idea to pre-order with us especially if you want the special order heather lake blue so that you will be guaranteed to get what you want. We’re also looking into women’s burnout tanks in neon green, royal blue and shocking pink with the white/black vertical print, but these are not for sure. Tank colors will depend on what our printers have access to. Also let us know if you’re interesting in the regular racerback tank, track jacket, or hoodie with the vertical print. We’ll see what we can do. Definitely pre-order tanks in case these colors will be available.
Send info to rosanna@crossfitfresno.com ASAP. We’ll place our order some time next week to give you some time.
WORKOUT OF THE DAY
5 Rounds for time
30 Wall Balls, 20/14lbs
15 Pull-Ups
During each round the medicine ball cannot touch the ground once you pick it up. If you do drop the med ball, add a wall ball rep for each time.
We last did this workout July 12, 2012.
WORKOUT OF THE DAY
Front Squat 5-5-5-5-5
then,
Death by Hang Power Snatch, 50% of Snatch 1RM
Begin with 5 reps at the start of the WOD. Then every minute on the minute add one rep until you can no longer complete all reps before the start of the next minute.
We last did this workout December 18, 2012.
So you’re getting the hang of the kip for pull-ups and toes-to-bar, and that’s terrific! But now what do you do about the tears and rips on your hands? It happens to all of us. Whether you just started CrossFitting and you’re still working on your grip strength, or you’ve been at it a while and a high volume pull-up WOD like “Angie” comes up and you’ve neglected to keep your calluses in check.
Well there are several options to help prevent and protect your lovely hands. Some folks have found that gloves do the trick. Trouble with gloves is that some people don’t feel as connected to the bar so you’ll have to search out a pair that works for you. Other folks are using gymnastics grips with some success. Here are a couple of links where you can purchase grips: Rage Leather Hand Grips and Again Faster Leather Hand Grips. These can take time getting accustomed to, but seem to be a firmer gripped alternative to gloves. Good-old multi-functional athletic tape has done just as adequate a job at providing protection for a lot of you.
Ultimately everyone is different, so it may take some trial and error on your part to figure out what works best for you when it comes to being ready for high volume pull-ups or toes-to-bar. If you’re like me (Rosanna), you may end up trying it all, gloves, then tape grips, and then gymnastics grips. Only to ultimately end up using nothing save a dusting of chalk on occasion. It has helped that my grip strength is much improved these days. And I’ve found that if I do a decent job of keeping my calluses under control using a combination of callus shaver, cheese grater, emory board, and lotion regularly that my hands typically won’t be too worse for wear (most of these items can be found in the foot care section in your local department store).
So just hang in there (hehehe) while you’re still feeling things out. Like anything, it will get better. And in the mean time, take a read of this blog entry from Life As A Plate and marvel at what your CrossFitting hands can do.
A CROSSFITTER’S HANDS posted June 24, 2011 by AndreAnna:
They belong to doctors, lawyers,
Students, mothers.
They are black, white, brown,
and every color in between.
Some have wedding bands.
Some have marks where one once was.
Some have bitten down nails.
Others have perfectly manicured cuticles.
For every difference they have,
they are, among all else, equal.
Because they push
when they want to give up.
They grab the bar and pull
when they feel like there’s nothing left.
They hold the barbell and lift
when the skin is rubbed raw.
They fist pump each other
After a workout so hard, they almost cry.
They hug people who have become family
When they get their first pull-up.
They high-five the girl who took 20 minutes
Longer than everyone else.
Because she finished.
They clap and cheer as they wait for the guy
running his first mile.
They clink a beer at a bar on the weekend,
brethren in some secret club.
They callous, they tear, they bleed.
They are not pretty.
They are beautiful.
Yes, we’ve been dragging our feet a bit on replenishing our stock of tees and tanks. Thanks to those of you who have been waiting so patiently!
We’ll be doing our signature print colors of green, blue, and pink along with black and white with our classic CrossFit Fresno print on the front and quote on the back. We will also be doing our vertical front design in white/pink and white/blue with the back plain. There was talk of a new quote for the back of our classic print, but we’ll be holding off on that for special order down the road.
As in the past, we’ll be printing on the very comfy American Apparel tri-blend track shirts. The shirt colors will be tri-black for all print colors except black. The white print will also be available on athletic grey and, if our printers can get it, the new exciting color heather kelly green! We’re also doing a strictly special one-time order heather lake blue shirt with the black print. We will not be ordering any extras of the heather lake blue with black print.
We’ll be ordering an array of print colors in different sizes, but if you know what color print and t-shirt you want, it would be a good idea to pre-order with us especially if you want the special order heather lake blue so that you will be guaranteed to get what you want. We’re also looking into women’s burnout tanks in neon green, royal blue and shocking pink with the white/black vertical print, but these are not for sure. Tank colors will depend on what our printers have access to. Also let us know if you’re interesting in the regular racerback tank, track jacket, or hoodie with the vertical print. We’ll see what we can do. Definitely pre-order tanks in case these colors will be available.
Send info to rosanna@crossfitfresno.com ASAP. We’ll place our order around the end of next week or beginning of the following week to give you some time.
WORKOUT OF THE DAY
Partner “Infinity Fran”
Complete as many rounds and reps as possible in 4 minutes of
10 Thrusters, 95/65lbs
10 Pull-Ups
If 40 reps (2 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 80 reps (4 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 140 reps (7 rounds) are completed in under 12 minutes, time extends to 16 minutes.
If 200 reps (10 rounds) are completed in under 16 minutes, time extends to 20 minutes.
If 280 reps (14 rounds) are completed in under 20 minutes, time extends to 24 minutes.
Each additional bonus level will result with a 4 minute time increase and another 80 reps (4 rounds).
The exercise must be done in order, but partners may share the load as long as only one works at a time. Partner-up with someone with similar ability. We will help with partnering.
This workout was inspired by CrossFit Open Workout 13.5.
WORKOUT OF THE DAY
Snatch 1-1-1-1-1
then,
For time (10min time cap)
5 Ring Dips
10 Sumo Deadlift High Pulls, 95/65lbs
30 Double-Unders
5 Ring Dips
10 Sumo Deadlift High Pulls
60 Double-Unders
5 Ring Dips
10 Sumo Deadlift High Pulls
90 Double-Unders
5 Ring Dips
10 Sumo Deadlift High Pulls
120 Double-Unders
WORKOUT OF THE DAY
Skill Work
3 Rounds
3-5 Rope Climbs
30-60 sec Headstand/Handstand Variations
then,
1 min Max Tire Flips
then,
For time
5K Row
Some of you folks will start with skill work. The others will start with the row. At some point during skill work get as many tire flips as possible in one minute. You are allowed two flips in one direction before switching sides.
This workout is an interesting hybrid that combines “Cindy” and “Death by Clean and Jerk”. In the video below Jason Khalipa and Chris Spealler do the workout during their breaks at a seminar they’re coaching at. Jason did the workout first finishing in super impressive time of 14:15. Later Chris crushes it with a time of 12:04! Let’s see how you compare to these two CrossFit legends.
WORKOUT OF THE DAY
1 Clean and Jerk, 155/105lbs
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerk
1 Round of Cindy
4 Clean and Jerks
1 Round of Cindy
5 Clean and Jerk
1 Round of Cindy
6 Clean and Jerks
1 Round of Cindy
7 Clean and Jerk
1 Round of Cindy
8 Clean and Jerks
1 Round of Cindy
9 Clean and Jerk
1 Round of Cindy
10 Clean and Jerks
1 Round of Cindy
1 Round of Cindy= 5 Pull-Ups, 10 Push-Ups, 15 Squats. If you need to scale the Clean and Jerk use 50% of your 1 rep max. You may do power or squat for your cleans.
We last did this workout March 30, 2012.
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