SATURDAY October 31, 2009
"Tyler"
5 Rounds For Time
7
Muscleups
21 Sumo-deadlift-high-pull
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents
attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment,
4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
All gave some, some gave all... Let
us honor this great hero with our efforts!
FRIDAY October 30, 2009
Power Snatch
3-3-3-3-3
Synchronized thrusters for time, anyone?
THURSDAY October 29, 2009
"Nancy"
5 Rounds For Time:
15 Overhead
Squats - 95/65lbs.
400 m. Run
What do you guys think of our first t-shirt design? Would you wear it? This is the first of many ideas, there
will be more to come. When we finalize our design, we will take pre-orders, so that we know how many to have made. If
you have design or slogan ideas, let us know!
TUESDAY October 26, 2009
AMRAP in 10min.
1 Court Farmers Carry 40/25lbs.
10
Burpees
Deanna maintaining great control of her KB Swings
MONDAY October 26, 2009
For Time:
21-15-9
Push Press - 95/65lbs
Squat
Clean - 95/65lbs
Deadlift - 95/65lbs
Karen, Claudia, and Joanna jumping rope in unison!
SATURDAY October 24, 2009
As you have probably noticed, OnFire CrossTraining is now CrossFit
ParaBellum! We are very excited to be a new CrossFit Affiliate, and look forward to spreading a little CF love around Turlock.
Thanks to everyone that has been with us, as we get ready to start a new era of fitness training for our little town!
Today's WOD:
For Time:
200 Singles
25 Pullups
20 Kettlebell Swings - 2/1.5 Pood
15 Overhead
Squats - 95/65 lbs.
10 Burpees
100 Singles
10 Burpees
15 Overhead Squats
20 Kettlebell Swings
25 Pullups
200 Singles
Please take note of a few changes to the site. There is now a link to CrossFit.com
as well as a link to the Exercises and Demos page(courtesy of CrossFit.com). Please use these if there is ever an exercise
that you are not familiar with, just look it up and watch the videos to get an idea of what to expect before you come to class.
Thanks!
23 oct 09 @ 9:08 pm
FRIDAY October 23, 2009Back Squat
5-5-5-5-5
Becky in the middle of Russian Lunges
THURSDAY October 22, 2009"Gut Check"
21 Kettle Bell Swings 1.5 Pood/1 Pood
21 Pullups
21 KBS
21 Burpees
21 KBS
21 Box Jumps 24"/18"
21 KBS
21 Thrusters 45/33lbs.
21 KBS
21 Sumo Deadlift High Pull 45/33lbs.
21 KBS
Sydney and Jayden getting started early...
TUESDAY October 20, 2009For Time
10 Thrusters 95lbs / 65lbs
150 Singles
8 Thrusters
120 Singles
6 Thrusters
90 Singles
4 Thrusters
60 Singles
2 Thrusters
30 Singles
Awesome Sumo Deadlift High Pulls by Traci Liston!
19 oct 09 @ 9:05 pm
MONDAY October 19, 2009Choose one kettlebell for the entire workout.
3 Rounds For Time:
Complete all reps with right arm only
4 Turkish Getups
6 Overhead Squats
8 Push Press
10 Swings
Repeat circuit with left arm.
one full series with right arm and with left arm constitutes one round.
Congratulations to Dan Burch, who just recieved his Level 1 CrossFit Cert this last week in Yosemite! Now that
is a beutiful place to do some CrossFit!
18 oct 09 @ 10:05 pm
SATURDAY October 17, 20092 Rounds for Time
200m Walking Lunge
40 Burpees
30 Squats
20 Sumo Deadlift High Pull 2 POOD / 1.5 POOD
This is how we represent!
16 oct 09 @ 9:01 pm
FRIDAY October 16, 2009"Michael"
3 Rounds for Time
800m Run
50
Back Extensions
50 Sit Ups
Deanna backsquating with great depth!
15 oct 09 @ 9:01 pm
THURSDAY October 15, 200910 Rounds
30 Seconds of Box Jumps 24in / 18in
30 Seconds
of Wall Balls 20lbs / 14lbs
1 Minute of Rest Between Rounds
Donna Burch with great form on her Back Extensions
14 oct 09 @ 10:47 pm
TUESDAY and WEDNESDAY October 13 and 14, 2009ATTENTION! Tuesday evening classes are all postponed to Wednesday evening.
The gym will be closed tuesday evening, so those of you that normally come in the evening, Tuesday will be your rest day,
and we will work out Wednesday evening instead. If that is a problem, or if you have any questions, give us a
call. Sorry for the inconvenience.
For Time:
5 Deadlifts - 135/95lbs.
30 Pushups
10 Deadlifts
25 Pushups
15 Deadlifts
20 Pushups
20 Deadlifts
15 Pushups
25 Deadlifts
10 Pushups
30
Deadlifts
5 Pushups
The weights are light, so go fast! Review your deadlift technique by watching this video, compliments of the crossfit mainsite.
12 oct 09 @ 11:19 pm
MONDAY October 12, 2009Back Squat
3-3-3
Followed by:
For Time:
5 Power Snatches
Court Farmer's Carry 40/30lb. D.B.'s
4 Power Snatches
Farmer's Carry
3 Power Snatches
Farmer's Carry
2 Power Snatches
Farmer's Carry
1 Power Snatch
Choose
a weight for the Snatches that is heavy, but that you can do with proper form.
11 oct 09 @ 9:28 pm
SATURDAY October 10, 2009Surprise workout, rest up!
Renee, Justin, and Dan experiencing the love hate relationship with toes to bar.
FRIDAY OCTOBER 9, 2009For Time
21-18-15-12-9-6-3
Power Cleans 95lbs /
63lbs
Sit Ups
Back Extensions
Dan, Travis, and Donna doing 150 kbs for time.
Job Well Done!
THURSDAY October 8, 2009Push Press
5-5-5
Followed by:
150 Kettlebell
Swings For Time 2 pood/1.5 pood
Joe Caddell, before and after, need we say more?
Congratulations on your improvement!
If you
are just starting on your journey to a fitter you, make sure you hang on to at least one good before picture, you will
want it someday to show just how far you have come!
7 oct 09 @ 8:18 pm
TUESDAY October 6, 2009"Angie"
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Complete all 100 reps of each exercise before moving on to the next.
OUCH! That looks like it hurts! Please read this article on how and when to bail out of a bad lift. Practice with light weight BEFORE you actually need to do it with heavy weight.
Thanks to SanFransisco Crossfit for putting together a quality article on an important topic.
5 oct 09 @ 10:30 pm
MONDAY October 5, 2009For time:
Run 800 meters
15 left-legged pistols
15
right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged
pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell for men, 1 pood
for women
Congratulations to Renee! She is now a CrossFit Level 1 Certified Trainer! She recieved her certification at CrossFit North Santa Cruz this weekend! She spent the weekend being trained by the best in the business, including 2007 Crossfit Games Women's Champion
Jolie Gentry, and 2008 Crossfit Games Men's Champion Jason Khalipa.
SATURDAY October 3, 2009Today will be a team workout to be announced upon arrival. Just so you don't
feel like you are completely in the dark it will include running, clean and jerks, and tire flips. The exact format of the
workout will depend on the exact number of people that show up to each class! Should be fun!
Power Snatches at the 2009 Crossfit Games.
2 oct 09 @ 10:59 pm
FRIDAY October 2, 2009"Fran"
21-15-9 reps of the following:
Thrusters
- 95/65lbs.
Pullups
Check out this video for an idea of what a truly elite athlete can do with a workout like Fran.
Now that looks like a group of people that are ready to work!
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