30 Jun 2014

Tuesday 070114

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Row 500 meters 
Dumbbell “Thruster” 20 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 10 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 5 reps 
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

30 Jun 2014

I Hear Voices…

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“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.” 
– William J. Clinton 
Whether it’s 3 x 800m repeats, Row 5k, or AMRAP 7  Burpees, we have all heard that voice in our head to quit. We have carried the thought of why should I work so hard. It’s easier to do less, stop pushing. You can add your own personal favorites to the list.
 
In the middle of a CrossFit WOD there is almost always a point in time where self doubt may trickle in. Where the pain seems it will never end. Everyone experiences it. Even the “elite” CrossFitters. This is when you build your character, learn to how to handle the valleys. Push through and get it done.
 
I am a big believer that what you do within these walls, carry over to outside of them. You begin developing a “Can do” attitude and it stays with you everywhere in your life. You learn to handle adversity in a more positive fashion and you become overall a more productive human being.
 
As Bill Clinton said above, “never quit, never quit, never quit.”
 
 Ricky501

Ricky “501″ never quit this morning while attacking 80# DB snatches and 30″ box jumps

 

 

 

LAST CALL FOR SHORTS!

Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

 

 

 

 

 

 

 

 

 

 

29 Jun 2014

Monday 063014

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1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

28 Jun 2014

Sunday 062914

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Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55 
2 – 95/65 
3 – 115/75 
4 – 135/95 
5 – 155/105 
6 – 165/110 
7 – 175/115 
8 – 185/125 
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. 
Then immediately run 200m with the MedBall.

27 Jun 2014

Saturday 062814

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1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets 
2. Clean & Jerk (50,75, or 100% BW) 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load, 15 reps 
Row 500 meters 
Rest two minutes 
Clean & Jerk, same load 15 reps 
Row 500 meters 
Time each interval and post to comments, along with load for the clean and jerk.

27 Jun 2014

FIRE IT UP! JUNE 27, 2014

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Fire It Up! Fire It Up!

It’s the last Fire It Up Friday of June and it was a HOT week. Training was great! Effort was awesome! Keep that energy high. You probably don’t realize it but you all motivate and inspire me and the staff on a daily basis.

Death by pull-ups! Joe set himself up for second place by completing 18 rounds. Alon just missed equaling the effort. Daddy Lapidus nailed 16 after getting 40 consecutive pull-ups last week. #DADSTRONG

I love it! Alex represented the ladies very well with 16 rounds herself. All the years of pole vaulting has served her well in the pull-ups of CrossFit!

I am eager to see how you all do today for the max snatch. Get after it and nail it. FIRE IT UP!

4th of JULY SCHEDULE & July Class Schedule

Thursday, July 3 – Gym closes at 7:30pm

Friday, July 4 – Closed

Saturday, July 5 – 4th of July HERO WOD, 9:30AM

PLEASE ARRIVE NO LATER THAN 9AM TO MOBILIZE AND WARM UP.

Afterwards, plan to head over to Breakfast Club for a brunch.

We have added Tuesday and Thursday classes at 7:30pm beginning July 8 for those whose schedules do not permit them to train earlier in the day. We have been running the class as a test for the last few weeks and we are now ready to make it live.

There will not be a 7:30pm class on Thursday, July 3.

In House Throwdown – Friday, July 25

On Friday, July 25 we will be hosting the CFB in-house Throwdown. Details and registration page will be released soon. Be ready to hang out after and watch the CrossFit Games streaming live from Carson City, CA. Mark your calendars and be sure to be here!

MASTER’S FUNCTIONAL FITNESS LEAGUE

I have registered to compete in the first World Masters Team Championships. Age requirements are 35+ and the WOD’s will conducted here at CFB August 7-10.

Here is some more detail:

The MFFL will hold the 1ST WORLD MASTERS TEAM CHAMPIONSHIP on August 7-10, 2014.

This is an online competition that will crown the Fittest Masters (35+) Region in the World.  Competitors will sign up as individuals and compete at their home box with points accumulated by all age groups and divisions within their REGION.  Workouts will be adjusted for age, gender and experience level so beginners through beasts can accumulate points for their region.  Masters who are injured can participate in partial WODS as allowed by their physician, spouse or their own good sense.

All Regions in the World are urged to compete.  Regions with fewer participants may be combined (ie. Asia with Australia, Latin America with US South Central,  Africa with Europe). Scores must be validated by a local certified judge. We may request video from the top 10 places in each WOD- these need be only cell phone videos- no special equipment is required.

If you are interested in participating, you can register here.

WHAT’S ON TAP

Saturday – 6/28

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets
What does 31×1 mean? You can read up here!

2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load 15 reps
Row 500 meters

Time each interval and post to comments, along with load for the clean and jerk.

Sunday – 6/29

Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55
2 – 95/65
3 – 115/75
4 – 135/95
5 – 155/105
6 – 165/110
7 – 175/115
8 – 185/125
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. Then immediately run 200m with the MedBall.

Monday – 6/30

1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

Tuesday – 7/1

Row 500 meters
Dumbbell “Thruster” 20 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 10 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 5 reps
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

Wednesday – 7/2

After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95
9 Hang Power Clean, 135/95
6 Shoulder to overhead, 135/95

Thursday – 7/3

Complete for time

30 Barbell Thruster, 95#/65#
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

Friday – 4th of July CLOSED

Saturday – July 5 (ONE CLASS 9AM)

“Roy”
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

26 Jun 2014

Friday 062714

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1. Snatch – 1RM (20 minutes) 
2. EMOM 15 
2 Power Snatch @ 75% of 1RM 

25 Jun 2014

Thursday 062614

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Row 500 meters 
Dumbbell walking lunge, 30 steps 
Row 1000 meters 
Dumbbell walking lunge, 30 steps 
Row 2000 meters 
Dumbbell walking lunge, 30 steps 

24 Jun 2014

Wednesday 062514

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Run 800 meters 
Deadlift 15-12-9-6-3-1 reps, max load @ each set 
Run 800 meters 
Note: 
1) Rest only one minute between first 800 meters and Deadlift. 
2) Rest one minute between sets. 
3) Start second 800 meters one minute after last Deadlift set. 
4) Max efforts on runs and lifts! 
5) Submit run times, lift loads, and body weight. 

23 Jun 2014

Tuesday 062414

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1. Death by Pull-ups madness 
ADVANCED – Death by Muscle-up madness 
2. Hang powersnatch/OH squat 21 
Double Under, 2 minutes 
Hang powersnatch/OH squat 15 
Double Under, 2 minutes 
Hang powersnatch/OH squat 9 
Double Under, 2 minutes 


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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

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