Sunday, January 31, 2010

The 5:30 crew meets 'Diane"

15 box jumps
15 ring push ups
15 lunges
15 shoulder press 1/2 BW

3rounds 4 time

Saturday, January 30, 2010

Friday, January 29, 2010

A little taste of what is to come...

The events for the Alaska Sectionals have been released! (2010 CrossFit Games Site)

Morning Events
1. Max Clean and Jerk
2. Vertical leap
3. Max Watts on Concept 2 rower
A time limit will be given to complete your best score in all three events.

Two Mile outdoor run (Yes, be prepared to run in the elements, and this is Alaska!)

Afternoon WOD
4 rounds for time of:
6 Chest to bar pull-ups (3 for women)
6 Ring dips (3 for women)
500 meter row
6 135# Thrusters (95# for women)

Announcing the events this far in advance is not standard procedure. Nor is it outside the scope of their charter. Most Sectionals, though, will announce their workouts just a few days before their event.

100 Thrusters 95lbs/65lbs

or midline stabilization

bottom end hold OVHS 5 sec

L sits on rings 5 sec

10 ring push ups

10 rounds

Thursday, January 28, 2010

Wednesday, January 27, 2010

where are the posts?

you've seen the other day's first hand so that's even better

row 1000k
25kb swings
row 1000k
25 kb wrap arounds 
row 1000k
26 kb thrusters

Friday, January 22, 2010

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

yes this is off the main site it looks kind of like fun?

Thursday, January 21, 2010

No rest for the school crew!

What!!! smiling after a workout?

Way to work ladies ... 10 rounds of 10 wall balls and 10 box jumps!
Rest Day
Eat well and shop well

Wednesday, January 20, 2010

Math lesson...

A pood is a Russian unit of weight equal to approx. 36lbs or 16 kg. Pood was abolished in USSR in 1924 but it is still used in modern Russia in reference to sports weights such as the kettlebell.

There will be a quiz today... but anyone who wears a speedo is exempt!

50 wall balls
5 burpies
50 pull ups
6 burpies
50 65lb thrusters
7 burpies
50 Ring Dips
8 burpies
50 lunges
9 burpies
50 push ups
10 burpies
50 sit ups
3 burpies

Tuesday, January 19, 2010

 pukie challenge
who gets the bile star this week?

30 squats
10 Pull Ups
5rounds 4 time

Monday, January 18, 2010

HSPU Challenge for everyone!!!

Snatch progressions

then hit it

Sunday, January 17, 2010

Run some Hills -
Steep ones muddy ones yucky ones

Saturday, January 16, 2010


Thank YOU

Friday, January 15, 2010

Row sprints 30sec on 30 sec off 8 rounds
dips 20 sec on 40 off 8 rounds
sprints 30 on 30 off 4 rounds
heavy single squat 5 rounds

Thursday, January 14, 2010

Kids Jui Jitsu
ages 10-12
know anyone let them know
Tuesday at 400
150.00 for 3 months and that includes a Gi
What the Hell
3 strict pull ups
5 perfect ring push ups
7 toes to the wall OVHsquats ninja sticks
10 rounds
700m as fast as u can

Wednesday, January 13, 2010

the 5:30 crew...

All Benitar

while the sun and surf was great, its good to be back
lets get after it

skin cat
strict kip

overhead iso holds
top end find max 10-15 sec hold 11111
bottom end max 5-10 sec hold 11111
Row for distance 10mins

Tuesday, January 12, 2010

Rowing in style!


For time:
Row for calories - with or without a hat
Kb swings
Pull ups
Front squat

Nice job Madox - didn't even break a sweat!

Monday, January 11, 2010

Classes are on all this week Today thru Thurday at 12:00 noon. Short and intense lunch hour workout.


5 rounds:

10 TGU
20 box jumps

then finish with:
100 situps

Sunday, January 10, 2010

The guy in this video is crazy strong! Warning: turn down the volume if you don't like gangster rap!

Fun in the sun

Whether you played in the snow or the sand, hope everyone had a chance to enjoy the great day!

Saturday, January 9, 2010

For time, 9 rounds of:

9 Overhead squats
9 Deadlifts
9 Burpies

"... realize that sometimes you are going to have good days and sometimes you will have bad days. Whatever the day ends up being, acknowledge it, accept it and move on."

Friday, January 8, 2010

Thursday, January 7, 2010

Where's the bucket?!

2 rounds:

ring dips
sledge hammer swings
pull ups
wallball shots
kb swings
GHD sit ups

1 minute of work at each station, no rest between exercises
2 minute rest between rounds

...then get the bucket!!

Wednesday, January 6, 2010

Benchmark WOD


For time:
Squat clean (135lbs)
Ring Dips

or one of your choice

Tuesday, January 5, 2010

CrossFit Merchandise Sale

Check out Crossfit Store they are having a sale. If you want anything let me know by tomorrow.

World Juniors Gold Medal Game: Canada vs USA
(coached by are own Willie Desjardins)
5 rounds of:

5 cleans
15 kb swings
5 K2E
15 double unders

Monday, January 4, 2010

30, 20, 10


Sunday, January 3, 2010

For time:

Row 500m
75 sit ups
150 squats
75 sit ups
Row 500m

Saturday, January 2, 2010

AMR in 10 minutes of:

10 box jumps
10 wall ball shots
10 burpies

Friday, January 1, 2010

Happy New Year

Found this picture in the archives!

Tom reports "that the surfing is great, the internet is lousy, check the archives for workouts, slay, we will jam when I get back"...

Well, while we brave the cold and snow, happy to know someone is having fun in the sun!

Excited for the new year and all that it may bring. Happy new year everyone!