WOD (02-July-14)

“American Revolution”

4RFT of:

  • 800m Run
  • 25 Push-Ups (hands off)
  • 25 Box Jumps (24/20)
  • 25 Wallballs (20/14)
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WOD (01-July-14)

“Arnie”

With a single 2 pood kettle bell:

  • 21 Turkish get-ups, right arm
  • 50 Swings
  • 21 OH squats, left arm
  • 50 Swings
  • 21 OH squats, right arm
  • 50 Swings
  • 21 Turkish get-ups, left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

 

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hell weekWelcome to Hell Week 2014.  For those of you new to the program this is something we do every year during the week of the Fourth of July.  It is what it sounds like.  Each day this week we’ll be doing a terrible, grueling, painful WOD.  99.9% of us won’t be able to complete all 5 WODs Rx’d in the allotted time.  The point isn’t to beat Hell Week, it’s to survive it.  Strict time limits will be placed on each WOD.  If you haven’t finished by the end of your class it’s time to stop.  I know most of you are stubborn enough to spend 90 minutes finishing the workout but that’s not the point.  Since our time is limited and the WODs are long you can expect minimal warm up sessions.  I would suggest getting to class a bit early and start warming up on your own.

Good luck.

WOD (30-June-14)

“Climb to Doom”
Building Ladder AMRAP in 45min:

  • 2 Muscle Ups
  • 4 HSPU
  • 6 Power Snatch
  • 8 T2B
  • 10 Pull-Ups
  • 12 Wallballs
  • 14 C&J
  • 16 KBS
  • 18 Push Press
  • 20 Push-Ups
  • 22 HBBS
  • 24 Deadlift
  • 26 Sit-Ups
  • 28 Double Unders
  • 30 Burpees

***round 1 is 2 muscle ups, round 2 is 2 muscle ups then 4 HSPU, round 3 is 2 muscle ups then 4 HSPU then 6 power snatch and so on and so on***

 

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nutt houseAnd now….a message from Shayna:

“Due to recent life changes (like having another child), I’ve decided to surround myself with like-minded company, nuts.  That being said, I’ve started my at-home business venture, “The NutHouse.”  I am currently making various nut-butters spreads including sunflower seed, chocolate sunflower seed, almond or cashew.  These are paleo-friendly peanut butter alternatives (all the taste, none of the fungus).

Sizes and pricing are:

  • Sunflower Seed Butter (also available in chocolate)
    • $12.00 for 16oz
    • $7.00 for 8oz
  • Almond Butter
    • $15.00 for 16oz
    • $8.00 for 80z
  • Cashew Butter
    • $15.00 for 16oz
    • $8.00 for 8oz

Orders can be placed via text to 940-235-5083 (Shayna, Head Nut), or catch Shayna at the box.  Please help support your local NutHouse!!

WOD (14-May-14)

4RFT of:

  • 400m Run
  • 20 Deadlift (135/95)
  • 20 Push Ups
  • 10 Deadlift
  • 10 Push Ups

 

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michelle pressOk boys and girls…it’s time to get serious.  Relay for Life – Graham, will take place on June 13-14.  One of our own, Michelle Atwood, is a survivor and has a team.  As of right now she has 1 member signed up.  That’s unacceptable.  We post lots of fundraisers and events and all participate in our own form of philanthrophy and / charitable giving…but surely this is something we get behind as a community and a family.

Make your donations to MC (Michelle’s Crew) HERE!!!! AND DO IT NOW!!!!!  By following that link you can also sign up to participate.  For any questions contact Shanna (gough_shanna@icloud.com).

WOD (29-APRIL-14)

HBBS 3-3-3-1-1

3RFT of:

  • 15 OH Squats (95/65)
  • 5 Tire Flips
  • Run to FH and back
  • 3 Stone-over-shoulder
  • 20 Double Unders (3:1)
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iris stoneWOD (24-APRIL-14)

3RFT of:

  • 400m Run
  • 10 OH alt Lunges (135/95)
  • 15 Ring Dips

***Announcement***
The 2014 Ranch Run, which was scheduled for May 10, will have to be  delayed due to a conflict at the ranch.  Sorry about that.  We’ll schedule it for some time this fall.  

Crashing The Party

by Andrea Maria Cecil – The CrossFit Journal

When Syn Martinez walked into the arena, he didn’t notice the stares. As a 6-foot-2 tattooed black man who often wears T-shirts emblazoned with the words “Afro Brutality,” a guy gets accustomed to things.

Beside him was Sarah Grey, an athlete at Martinez’s affiliate, CrossFit Harlem. She’s a 5-foot-7 native of Sweden who is heavily tattooed, and she was there to row.

It was the 2011 CRASH-B World Indoor Rowing ChampionshipinBoston,Mass.Andwhilerowingmight be described as brutal, it most certainly isn’t described as urban or gritty. Instead, its stigma oozes of Ivy League insti- tutions and rich folk.

Martinez and Grey symbolized change, with CrossFit athletes increasingly becoming involved in the CRASH-B competition and the sport of rowing.

CrossFit Harlem was “one of the first groups to take it upon themselvestostartracing,”saidGregHammondofrowing- machine maker Concept2, based in Morrisville, Vt.

This year’s competition, held Feb. 16 in Beantown, saw more than 85 athletes who indicated membership at a CrossFit affiliate, he said. In total, more than 1,880 athletes competed. Although Hammond did not have numbers of CrossFit athletes who had raced in previous years, he said, “(I) know it was less.”

Hammond has worked at Concept2 for 15 years. He began working closely with CrossFit Inc. in 2006. And for the past several years, Hammond has been back at the CRASH-B competition to spectate after a hiatus.

Continue Reading…

 

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todd iceCongratulations to all the CFV athletes that completed the trail run at PK this weekend!!!!

WOD (14-APRIL-14)

AMRAP in 20 min of:

  • 400m Run
  • 40 Wallballs (20/14)

or

3RFT of:

  • 15 Hang Power Cleans (135/95)
  • 15 Burpees
  • 15 Double Unders (4:1)
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WOD (17-MAR-14)

8RFT of:

  • 10 Burpees
  • 15 Jumping Squats
  • 20 Double Unders (4:1)
  • 25m Shuttle Sprint (5x5m)
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WOD (13-MAR-14)

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Wallballs (20/14)
  • Sit-Ups
  • Box Jumps (30/24)
  • OH Squat (45/33)
  • KB Swings (70/53)

The Behemoth Turns To Weightlifting In 2014

by Karen Feiner – CrossFit Games

ja Barto, a three-time CrossFit Games competitor, usually speaks through his performances. This year, it’s his absence from the South Central Leaderboard that’s making noise.

Barto has decided to forego the 2014 Reebok CrossFit Games season.

His love of Olympic weightlifting played a central role in the decision. In July, he will be going up against the best of the best in a different arena, having already qualified for the USAW Nationals in Salt Lake City, Utah.

“This year, I just decided I wanted to see what I could do if I completely dedicated myself to it, without having the interference of burpees and box jumps,” Barto said. “I think I have more in the tank for weightlifting. How much, I’m not sure.”

“I just know that I can do more and that’s what has fueled my decision,” he added. “It’s a fun process, lifting as much weight as possible and never really elevating my heart rate, but I do miss CrossFit and that’s why I still participate in the Open workouts with our classes at CrossFit Behemoth every Friday night when I have the opportunity.”

Continue Reading…

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WOD (11-MARCH-14)

“Daniel”

For Time:

  • 50 Pull-Ups
  • 800m Run
  • 21 Thrusters (95/65)
  • 400m Run
  • 21 Thrusters
  • 800m Run
  • 50 Pull-Ups
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