This entry was posted on Monday, March 1st, 2010 at 10:03 pm and is filed under workout of the day.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
Those are two of my favorite videos on Paleo, simple and easy to understand, great music too.
Thanks Tami for the kind words, and I’m looking forward to work with you again soon.
On a different note crossfit East Bay http://www.crossfiteastbay.com/ is having a competition this Saturday March 6th, it’s open to anyone that wants to go and compete, or if you just want to go and see a crossfit competition in action. If you haven’t witness any of the games or any other crossfit competition, it’s a cool idea to go, the atmosphere, the energy and the crazy strong people competing, it’s just awesome
Event One:
Event will start promptly at exactly 11AM (in event of unexpectedly large turnout, events will staggered and times will be changed).
Movements may be done in any order, however for a “round” to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Ups and 2 Deadlifts = ONE round.
40 minute time limit
Event Two:
Event will start Promptly at 12:40PM
Top five male and female finishers will compete;
AMRAP (As Many Rounds As Possible In 15 Minutes) of the complex:
Carry a loaded Barbell weighing 135/95 150 feet.
Without putting it down perform:
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Shoulder to Overhead
The bar touches the ground momentarily on the Deadlift. Touching the ground otherwise is a miss and the rep must not be counted.
That is one rep.
Scaling:
For those needing to scale:
Event will start promptly at exactly 11:45AM.
Run 4K
As many rounds as possible of:
4 Burpees
3 Pull-Ups
2 Deadlift 185/135
Movements may be done in any order, however for a “round” to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Up and 2 Deadlifts = ONE round.
30 minute time limit
Anyone wishing to try workout two after the top finishers have been declared will be able to. Scaling will be 95/65.
Those not able to do the scaled workout cannot compete.
I think it would be great to compete in the future. It’s something that I definately want to do someday. I know I will with our great trainers pushing me to be my best!! I enjoyed class today. I always like what Luca puts together for us. =)
Dave, I would like to say… Them are some nice legs you got there in your “Angie” pic.
Workout was awesome today, got me ready for the rest of my busy ass day. Thanks Luca.
Have a good day at The Cave everyone!
Competitions are a great way to measure your fitness level, your will power, mental strength. You’ll amaze yourself of what you can do under stress and when everyone around you is screaming and pushing you to go for more.
Today classes were fun both with Heidi and Dave at 9 and Anni and Adam at 10, we worked on some agility drills on their warm up, the WOD itself was deceiving, looked easy on paper but not so much when it came time to do it. Good times at the Cave today.
Hey, small world, my friend Bartacus from /www.crossfitalcamo.com has a video o his web page of De La Salle soccer kids doing Crossfit WODs, compliments of http://crossfitsweatshop.com
Those are two of my favorite videos on Paleo, simple and easy to understand, great music too.
Thanks Tami for the kind words, and I’m looking forward to work with you again soon.
On a different note crossfit East Bay http://www.crossfiteastbay.com/ is having a competition this Saturday March 6th, it’s open to anyone that wants to go and compete, or if you just want to go and see a crossfit competition in action. If you haven’t witness any of the games or any other crossfit competition, it’s a cool idea to go, the atmosphere, the energy and the crazy strong people competing, it’s just awesome
Event One:
Event will start promptly at exactly 11AM (in event of unexpectedly large turnout, events will staggered and times will be changed).
Run 6.2K
As many “rounds” as possible of:
4 Burpees
3 Chest-To-Bar Pull-Ups
2 Deadlift 275/185
Movements may be done in any order, however for a “round” to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Ups and 2 Deadlifts = ONE round.
40 minute time limit
Event Two:
Event will start Promptly at 12:40PM
Top five male and female finishers will compete;
AMRAP (As Many Rounds As Possible In 15 Minutes) of the complex:
Carry a loaded Barbell weighing 135/95 150 feet.
Without putting it down perform:
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Shoulder to Overhead
The bar touches the ground momentarily on the Deadlift. Touching the ground otherwise is a miss and the rep must not be counted.
That is one rep.
Scaling:
For those needing to scale:
Event will start promptly at exactly 11:45AM.
Run 4K
As many rounds as possible of:
4 Burpees
3 Pull-Ups
2 Deadlift 185/135
Movements may be done in any order, however for a “round” to count, the prescribed number of reps must be completed. For example 100 Burpees, 75 C2B Pull-Up and 2 Deadlifts = ONE round.
30 minute time limit
Anyone wishing to try workout two after the top finishers have been declared will be able to. Scaling will be 95/65.
Those not able to do the scaled workout cannot compete.
I don’t know if I could run a 6.2K in the time limit. My 5K is 25 minutes. Wow. That looks awesome.
I think it would be great to compete in the future. It’s something that I definately want to do someday. I know I will with our great trainers pushing me to be my best!! I enjoyed class today. I always like what Luca puts together for us. =)
Dave, I would like to say… Them are some nice legs you got there in your “Angie” pic.
Workout was awesome today, got me ready for the rest of my busy ass day. Thanks Luca.
Have a good day at The Cave everyone!
Competitions are a great way to measure your fitness level, your will power, mental strength. You’ll amaze yourself of what you can do under stress and when everyone around you is screaming and pushing you to go for more.
Today classes were fun both with Heidi and Dave at 9 and Anni and Adam at 10, we worked on some agility drills on their warm up, the WOD itself was deceiving, looked easy on paper but not so much when it came time to do it. Good times at the Cave today.
Hey, small world, my friend Bartacus from /www.crossfitalcamo.com has a video o his web page of De La Salle soccer kids doing Crossfit WODs, compliments of http://crossfitsweatshop.com
Heidi 5 8 7 8 7 9 10 ( 45#)
Dave J 7 8 8 7 7 7 8 (75#)
Adam 10 9 11 9 9 6 5 ( 45#)
Anni 11 10 11 12 11 11 12 (55#)
Christina 9 7 8 8 7 6 8 (20#)
Bryan 9 8 8 9 8 8 8 (65#)
Dan J. 7 8 77 6 6 6 (45#)
Peter 5 7 8 8 7 8 7 (45#)
Kayla 8 8 7 7 9 11 9 (35#)
Gina 6 7 5 6 8 5 7 (35#)
Judy 9 8 8 7 11 9 8 (20#)
Ros 7 7 8 7 13 8 7 (20#)
Steve 5 12 10 14 10 12 10 med ball
nice job today!!!!!