FATE

Today is Deck Day. Have Fun.

The Infamous Fran

It has been a while since we have done Fran. There were some huge improvements. Great job everyone.

WOD:
Fran
21-15-9
Thrusters 95#/65#
Pull ups

AMRAP

We had a nice AMRAP today and some really great numbers up on the board.
WOD:
AMRAP in 20 min:
3 pull ups
6 push ups
9 sit ups

CrossFit Total

We had a really busy evening tonight. Everyone came in all at the same time and most of you stayed until close. That happens sometimes with those max effort WODS. Great job to all, we got some great PR's and the leader board for CrossFit Total is now full, check out the scores next time you're in. We had a newbie tonight as well, welcome to Lamont, great work on your first WOD with CrossFit Fusion, can't wait to see you again later this week.



WOD:

"CrossFit Total"

3 attempts at each lift for maximum weight on deadlifts, press, and back squat

Lamont, Michelle and Jesse all did a team workout. You get as long as it takes your partner to run 400 M to do as many reps as possible in the back squat, press and dead

Good Clean Fun

Hey, look, its amazing I am posting on the right day with pictures and everything, WOW!! We had a busy morning and a fun evening. A bunch of the evening girls have decided to participate in a biggest loser challenge for the rest of the month. They will be keeping track of their weight, measurements and clean eating. If you want to join the challenge there will be a worthwhile prize, just sign up on the brown board under the cork board.

WOD:
Continous clock med. ball cleans

Score all cleans performed

Friday's fun

Friday we all spent some quality time with Helen. Some of us were having issue with the heat, especially in the evening class (I've been told it was 104, ouch!)

WOD:
"Kelly"
5 rounds
400 M run
30 wall balls
30 box jumps

The Sawyer

Today was a WOD made for Melanies boyfriend Daniel, who is a Sawyer. He was kind enough to provide us with our tree rounds left over from one of his jobs. Thanks Daniel, it was a fun workout.

WOD:
5 rounds for time:
5 round flips (or tire flips)
10 X 10 sledge hammer hits
1 toss of 2X your body weight in iron plates

Wednesdays workout

Ok surprise surprise I'm late on the blog again, really sorry, had the camera lost the cord!
Had a busy night last night. We'd like to say hello and welcome to a handful of newbies. Jackie (who's visiting from CrossFit Asia) brought her sister, Brandy, in last night and she is signed up, Chris and Brandi Pumroy stopped by and are joining in, and Matt Petersen has hopped on board. Welcome to our family all!!

WOD:
"Grace"
30 clean and jerk 135/85

We had some record breakers last night, Chris almost got Toby, so close, the leaderboard will show all of those accomplishments, GOD JOB!!!

Bench press

OK, no pics today, it's that camera thing again. We had our first bench press max effort today, along with a short AMRAP.

WOD:
M.E. Bench Press
3-3-3

AMRAP in 10:
7 Knees to elbows
7 burpees

Eat an elephant day

Sorry about the late post, Toby and I just can't seem to keep track of the camera.
Monday's workout was an "Eat the Elephant day" (K, so I didn't get it at first). It's like eating an elephant, you can't think of the whole thing at once, you have to just take one bite at a time and get through it.

WOD:
400 M run
30 squats
400 M run
30 lunging steps
400 M run
30 OH squats
400 M run
30 lunging steps
400 M run
30 squats
400 M run

Good old FGB

WOD: Fight Gone Bad

5 K Fun

WOD:
Run or Row 5K for time.

Death by Burpees

WOD:
150 Burpees for time.

Thrust and Jump

WOD:
5 rounds:
15 Thrusters 55/75
15 Double Unders

Jerkin' it all day

We had a good max effort today. Jayne got a PR of 15#, and Kara, Cammi, Andrea and Maria all perfected their form today, looking good ladies. Sorry, not a lot of pics today, I'll try harder tomorrow.

WOD:
ME push jerk
5-5-5-3-3

Love your med ball

Dodd put together a great workout today, thanks Dodd, everyone was so HAPPY to do this one. I knew you were going to do something like this. (I heard you and Mel putting together some kind of torture! ;0)

WOD:
5 rounds:
15 sit ups
15 box jumps
15 wall balls
200 M run
While holding a Dynomax ball. You can put the ball down only between rounds.

good clean fun

It was a good day for jump roping, Andrea, Matt, and Joey all got their double unders today, nice work!

WOD:
3 rounds
7 power cleans 135/95
14 ring dips
21 double unders

learning rope lowers

We worked on rope lowers today, getting everyone ready for a rope climb...
WOD:
500 M row
15 rope lowers
150 sit ups
15 rope lowers
400 M sprint

Hamstring intensive

Had a good start to our day this morning the with biggest turn out for the AM class. Tracey brought a friends from out of town, Jenn, and Jaime has joined the ranks of the morning girls. Conrad, Joey and Malinda's son, got the CrossFit bug this morning too and joined his daddy in some push ups and Melanie decide to flip the tire about 200 ft, fun!

WOD:
3 rounds
400 M run
15 deads 225/165
30 box jumps
30 push ups

Squatting

Had some great PR's today and say some major improvements on squat form. Nice!

WOD:
ME Front squat
5-5-5-5-5

A little like tabata

We had a good saturday morning class today! Tonya has made it back in after being out on baby leave, and looking a lot better in her squat form, and we got a surprise visit from Isaac as well. We had Josh, a friend of Trevor and Tracey's stop by and give us a try, we hope to see him back, and Laura came in as well. Previously a CrossFitter in California, she's moved and hopefully going to become a member or our family. Good to see you both and good job to all today.

WOD:
3 rounds
30 sec. pull ups
30 sec. box jumps
1 minute rest
30 sec. squats
30 sec. push press
1 min rest
30 sec. push ups
30 sec tuck jumps
1 min rest
(Score just like a tabata)

Fridays

Another deck day today, but unfortunately not many CrossFitter came in to enjoy it. But those that did, got some really hard ones.

Filhty fifty
Jesse: 36:18

21-15-9
box jumps
swings
SDHP
Glenda: 9:47 1 box, 24# swing, 45#
Kelli: 13:55 1 box, 25# swings, 45#/65#

1/2 Badger
Jayne: 19:56

2K row
Joey: 7:51

200 M walking lunge
Malinda: 12:57

The wall ball debate

At the 6:30 PM workout tonight there was a bit of a debate between Ben and I about the movement of the wall ball. So whats this all about. Well the discussion was to determine the starting and finishing point of the wall ball movement and why these are important to hit. Below are the standards for the wall ball movement, as published by Coach Glassman in the CrossFit Journal Issue 12 August 2003 titled "Functionality & Wall Ball" (for those of you who want to read the entire article, which I heavily suggest) and why these standards are so important to reach. I think as CrossFit trainers and athletes we are all striving to produce/become the fittest athlete we can, and the more education we can share and obtain through each other, through blogs, articles and debates, the better equipped we are to help ourselves and other to further our goals. Post your thought and comments, lets get a blog going and learn some!



"This exercise..." (referring to the wall ball) "is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.
We use a 20-pound Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground.
The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is "absorbed" back into the squat. In its entirety the wall-ball is quite simply a throw.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth." "The drill can be made as difficult as needed by increasing the weight of the ball, moving back from the target, or raising the target."
"Here are technique fundamentals:
Each rep begins with a rock bottom squat, with feet flat on the floor
Keep the elbows down and in
Keep the ball low to the chest
Don’t let the ball obstruct view of target
Launch with little finger roll and push
Make ascending and descending movements the same
Minimize breathing and ball contact noise
Breath deeply and attempt to synchronize breathing to shot rate
Greg Glassman, CrossFit Journal 8/2003


K, so heres why that is so important...
The purpose of CrossFit is to produce the fittest athlete. Someone who can compete in any event, (endurance races, triathlons, rock climbing, track and field, football and so on) and not only make it through the event/sport but to perform great (not just well). The standards of our movements are specifically put together to maximize your ability to do this. "The cardiorespiratory benefit of mixed modal, high- intensity functional movements, a la CrossFit’s WOD, a better, more useful, broader cardiovascular stimulus than any monostructural activity like biking, swimming, or running—even in combinations.""As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our "wall-ball" exercise. " "The wall ball drill comprises two highly functional classical weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditiong tool with an enormous potential for increasing athletic performance."Greg Glassman.


So another debate will arise, "you can still obtain these benefits if you don't drop into that last squat". Not really. You could still get SOME benefit, but why would you short change yourself. The purpose of this movement is to increase power output. Simply put, power output is: Distance X Weight divided by Time. Therefore if you are decreasing your distance in the movement you are decreasing your power output. These are not movements put together at whim because someone said, "Hey, that sounds like it would really suck" (although I know a lot of you think that ha, ha), these are movements that are focusing on our full range of movement to maximize our power output to increase our 10 factors or fitness (cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination).
So with that in mind let's drop our butt into that finishing squat, catch the med ball after every toss, and kick some ass in those others sports we do outside the gym.

10 minutes

We had a lot of members visiting some other boxes this month while out of town. Trevor and Tracey dropped in on CrossFit Las Vegas and brought some great T-Shirts back (thanks) and a pic sent from Joey visiting CrossFit Salem, it's a little blurry but nice to see everyone loving CrossFit so much that they want to visit other gyms when their out of town.

WOD:
10 minute time trial. Pick one and do as many reps as you can in 10 minutes
burpee
box jumps
wall ball
swings

AM WOD:
Tabata
wall ball
pull ups
squats
high pulls

Chipper Fun

Once for time:
40 Box Jumps
30 Swings 55#/35#
20 Wall Ball 20#/12#
10 Cleans 135#/95#
200M Sprint
100 Sit Ups
200M Sprint
10 Cleans
20 Wall Ball
30 Swings
40 Box Jumps

ME how I missed you

Today was a long awaited ME. Sorry that it took so long! We had an awesome day today. Kelli PR'd by 45#, Michelle PR'd by 20#, Maria PR'd by 40# and Trevor PR'd by 30#. GREAT NUMBERS TODAY!!
WOD:
ME deadlifts
5-3-3-3-1-1

Thanks to CrossFit Tacoma for todays WOD

We'd like to thank CrossFit Tacoma for this workout (although we altered the squats a bit), it was fun.

WOD:
3 rounds
16 Knees to elbows
20 squats
400 M runn
8 push press 65/95

Saturdays free class

Saturday was a lot of fun and you all missed out on a good show. I filmed some of it for you. For those of you who have always wanted to see your trainer suffer, this video is for you. We also got to see one of our friends from the running cert. Len, glad you could make it, it was a lot of fun. And as far as accomplishments, Melanie has completely filled her scoreboard, WAY TO GO!!! She has offically finished every benchmark "girl" WOD there is!

WOD:
"Chelsea"
every minute on the minute, for 30 minutes, complete:
5 pull ups
10 push ups
15 squats

Fridays WOD

This Friday we saw an old member back in the gym. Steve and Ally are making back in and it's good to see you both again.
WOD:
21-15-9
SDHP 65/95
burpee pull ups

Jumpin around

Today Kara (sorry about the spelling yesterday) and Cammi back for the second workout and we saw Danielle back today from baby leave. Nice to see you all again.
WOD:
10, 9, 8, 7, 6,...1
Push press 65/95
box jump

Barbara

Today was great, real busy. We enjoyed time with Barbara and had some great times! 2 ladies and 2 guys made it on the leader board today, and a lot of prescribed WODs.

WOD:
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats