WOD

"Cindy"

AMRAP 20minutes

5 pullups

10 pushups

15 squats

So today is a special day for two reasons:

1. It's Steve M's birthday
2. Steve and Brock are going to battle for "Top Dog" in the Cindy challenge.

They will start at exactly 10:15am.  And for those wanting to see strict judging, this would be the time to watch.  Come down and support our guys.

Comment (23)

 WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare loads to: Tuesday (06-23-09)

EVERYONE WELCOME CROSSFIT RANCHO CUCAMONGA'S NEWEST LEVEL 1 TRAINER!!!

Enlarge image

NOT HARD TO FIND NANCY IN THIS PICTURE.  WAY TO GET FRONT AND CENTER.  GREAT JOB GIRL, WE'RE ALL PROUD OF YOU.

Adobe Flash Player not installed or older than 9.0.115!

: A good video on sugar and soft drinks.  It's long but the first 15min or so really brings to light why all SODA is bad.

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WOD

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

 So its day 3 of our Zone Challenge...How many times have you cheated so far?  Is everyone logging your meals?  If you are not sure of something, are you asking on the blog?  Use your resources guys.

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WOD

For those that didn't do "Helen" on Friday; you will do "Helen" today.

 All others will do:

800m run

1 rd of "Cindy"

400m run

3 rds of "Cindy"

200m run

5 rds of "Cindy"

For Time:

Post times to comments

Seeing how we have a couple "Cindy" competitions happening on Dec 1st, I found this "Cindy Like" WOD from CrossFit Verve.  This should be good practice.  So far I have Steve M vs. Brock; Moises vs. Brock; Steve G vs. Brock; Sean vs. Brock...Wait, Brock can't go against all of you... So, Sean, Steve G and Moises is going to have to challenge someone else.  I think I remember Nancy and Rose talking about battling...  All those wishing to battle someone, post now and lets get it on...

Comment (26)

WOD

"Helen"

3rds

400m run

21 Kettlebell Swings (1.5/1 pood)

12 pullups

Compare your results to: Saturday (09-12-09)

: Kevin's new born.  I love seeing new CrossFitters.  Very beautiful Kevin.  But you forgot to do one thing...How about her name, weight, length..?  You know, so we can get her "Block count".  :)

Comment (13)

WOD

EATTTTTT then get ready for the Zone Challenge.

: Shelly and I want to wish all of you a Happy Thanksgiving!!  We are very thankful for having such good people here at the gym. 

Make sure you guys ask questions and post your receipes on the blog and if you haven't been told your Blocks yet, you need to come in and get your last measurement, which will be done on Friday morning before your workout.

Comment (1)

WOD

400 meter Walking lunge

Post time and number of steps to comments.

If that's not enough....

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

If that's not enough...:)

Endurance WOD

C2: 2000m TT rest 3 min,  Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul

FOUL: 1 min max rep push ups

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WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

We will also post these times on the Sunday Blog...

Comment (9)

WOD

AMRAP in 20min

3 Power Cleans 155#/95#

6 Pushups (full range of motion R.O.M) (CHEST TO DECK, FULL LOCK OUT!)

9 Ring Dips

Post rounds to comments:

: Mitch hiking up to the Griffith Observatory.  Sweet shirt dude.  Thanks for the invite Mitch.  Of course non of us wanted to do something cool on a Sunday... 

Power Clean...[wmv][mov]

Ring Dips... [ wmv]
Ring Dips (CFJ Preview) ...[wmv][mov]

 : Ok, it's here by popular demand.  The Zone Challenge will begin the day after Thanksgiving and end the day before Christmas Eve.  Why these dates?  Because you need an excuse to stay on track.  You don't need to fall victim to the saying "well, it's a holiday".  Which we all know could be used for about 2 1/2 months.  During these next couple of months, people tend to eat really bad, and slack on their WODs.  Don't lose what you've worked so hard to gain.  The best part of this challenge, is that it sits between holidays, and doesn't require you to "Zone" on Thanksgiving or Christmas.  Rules are posted in the gym.  All participants will pay $10 that will go into a pot for the top male/female winners.  The winners will also get half off their next months dues.  Weigh-ins have already started and will be held before your workouts on mon, tues and wed.  So come in early.  If you have any questions, ask Shelly or Dan.

Comment (17)

 WOD

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

(took picture from our neighbors at CrossFit Kinnick)

: Ok, it's here by popular demand.  The Zone Challenge will begin the day after Thanksgiving and end the day before Christmas Eve.  Why these dates?  Because you need an excuse to stay on track.  You don't need to fall victim to the saying "well, it's a holiday".  Which we all know could be used for about 2 1/2 months.  During these next couple of months, people tend to eat really bad, and slack on their WODs.  Don't lose what you've worked so hard to gain.  The best part of this challenge, is that it sits between holidays, and doesn't require you to "Zone" on Thanksgiving or Christmas.  Rules are posted in the gym.  All participants will pay $10 that will go into a pot for the top male/female winners.  The winners will also get half off their next months dues.  Weigh-ins have already started and will be held before your workouts on mon, tues and wed.  So come in early.  If you have any questions, ask Shelly or Dan.   

Comment (6)