Women's Class at 8-9 AM.  WOD will be announced at class

6 AM standard class WOD

-  run 3 laps

- 50 x Box Jumps

- 50 x situps

- 50 x 45 lb push presses

- 50 x squats

- 50 x pushups

- 50 x wall balls (10/14)

- 50 x lunges with 10 lb plate

- 50 x burpees

FRAN

21-15-9

- Thrusters

- Pullups

CHANGE IN TODAY'S WOD

With a partner, do a total of 6 rounds of the following:

Athlete 1: Row 500 meters

Athlete 2: alternate between 3 deadlifts (225) and 5 wall balls

Once Athlete 1 is complete with rowing 500 meters, the two athletes switch positions.

One round is complete after an athlete finishes the 500 meter row.

Score is determined by the time it takes to finish the 6 rounds minus the number of total deadlifts and wall balls

FRAN

21-15-9

- Thrusters

- Pullups

Monday's Fight Gone Bad WOD was CRAAZY!!!   Everyone pushed super hard and the 2-heat format resulted in the "counters" pushing the "workers" pretty hard!  Thanks to Chad for helping get everyone warmed up and setting up the lanes!  Here are the results:

RX'ed:

Brooks 101+90+88= 279  Good number...looks like you cruised through this one Doc!

Jeremy 84+75+75=234 1st time Rx on this WOD.  Good number Jeremy!

Zak 111+77+70=258 Blazing first round Zak!  Everyone be sure to thank Zak for the awesome recommendation for FGB monday!

Scaled Weight on SDLHP and Push Press of 65 and Wall ball of 14:

Chris 102+71+78= 251  Good job on a first ever CrossFit WOD! 

Michael Day 87+85+82=254 Not bad Mini Day....don't forget to get low on you SDLHP

Carl's Jr. 89+60+50= 199 Randy, glad you didn't eat before hand! Good good intensity.

James 78+62+52=192 Very Good push presses James!  We'll stretch out that hip tomorrow.

Scaled weight on SDLHP and Push Press of 45 and Wall ball of 10:

Sheila 88+85+85=258 Always getting better every time.  That bar was too light for you!

Carolyn 82+74+75=231 Super job jumping on that 20" box!!! 

Sherri 92+94+95= 281 Not bad for doing FGB 2 times in 2 weeks!  Great Job on the pushups too Sherri!

Macy 79+79+74=232 Nice Macy!  You keep using your legs on those push presses and you'll be golden!

Paula 74+70+87= 231 Paula good intensity!  Remember good lumbar by not looking down during the SDLHP!

 Tuesday 09.March.2010 WOD

Complete as many rounds as possible in 15 minutes of the following:

• 10 pushups
• 10 burpees
• 10 box jumps
• 10 empty bar squat cleans
• 25 meter run

Then, Squat Cleans 3-3-3-3-3 going heavier and heavier each time. 

Per Zak's Request, today's WOD is... Fight Gone Bad:

3 x 5-minute rounds of:

- 1 Minute Wall Ball (20/14)

- 1 Minute Sumo Deadlift Highpull (75/55)

- 1 Minute Box Jump (20")

- 1 Minute Push Press (75/55)

- 1 Minute Row (calories)

- 1 Minute rest

C5 Athlete Testimonial

Below is an e-mail from one of the C5 family.  This athlete is a law enforcement officer and has been kicking a$$ since the day he arrived.  The other law enforcement officers mentioned also train at C5.  Thanks for keeping our streets safe!!!!!

As I sit and reflect about my shift last night, I cannot help but
smile just a bit…

So Einstein was trying to run from justice last night and took a
circuitous route up a hill, over some fences and across the freeway.
After he dodged traffic like he was playing Frogger, he crossed the
path of my patrol car. I ran after him and ordered him to stop. Funny
thing is, he did not seem to be interested in complying at the time.

We ran towards other responding patrol cars that were consuming open
real estate and closing in fast. I physically directed Einstein onto
the ground. I saw 3 other CrossFit Cops spring into the mix. As he
struggled a bit, my brothers in blue and I made short work of getting
him handcuffed.

Einstein was spent and decided there was no time like the present to
vomit for a few minutes. I could tell from his production, Einstein
seemed to have done too much carbo-loading earlier in the evening with
rice, beer and who knows what else.

As I watched the guy flopped in the grass, aggressively exchanging
carbon dioxide for cool sea air and vomiting everything he ate in the
last week, I noticed something peculiar; none of the CrossFitters
seemed to be breathing hard. In fact, if not for the slightly muddied
uniforms and grins, I would not think any of us were just involved in
the foot pursuit and capture of such an inspired individual.

We pointed this out to the genius, but he did not seem to appreciate
the results of CrossFit as much as we did. Perhaps someday he will
drink the Kool-Aid, but for last night, he got a warm bologna sandwich
behind bars

Yeah, I’m coming to CrossFit this week.

See you Monday

 DT

In honor of USAF SSG Timothy P Davis, 28, who was killed on February 20, 2009 supporting Operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son TJ> 

5 Rounds for time:

- 12 x Deadlifts

- 9 x hang power cleans 

- 6 x push jerks

21-15-9:

- Box Jump Burpees

- Push Press (RX'ed at 115 / 75)

- Double Unders (or 5 singles= 1 double under, 105-75-45)

• Minute 1 - do as many squats as you can
• Minute 2 - Once that 60 seconds is complete, subtract the amount of squats from 60 and do that many pushups.  (for example, if you completed 55 squats, do 5 pushups)
• Minute 3 - do as many squats as you can
• Minute 4 - subtract the amount of squats from 60 and do that many pullups (for example, if you completed 50 squats, do 10 pullups)

Complete this over and over again until you have completed 12 rounds of squats, 6 rounds of pushups, and 6 rounds of pullups. The entire wod lasts 24 minutes. 

The more you squat, the less pullups/pushups you have to do, the more time you get to rest until the next set of squats begins.

5 Rounds for time:

- 800 meter run (4 x around parking lot)

- 30 Kettlebell Swings (RX'ed at 75)

- 30 pullups

THE CHIEF

5 x 3-minute rounds of:

• 3 Power Cleans (95/65)
• 6 Pushups
• 9 Squats

Rest 1 minute between each round