CrossFit Prodigy

Tuesday, December 06, 2011

2011-12-06T03:00:00.000-08:00

“Kelly”

5 Rounds for time:

400m

30 Box Jumps

30 Wall Ball Shots

Monday, December 05, 2011

2011-12-05T03:00:00.000-08:00

"Running w/ Fran"

For Time: 21-15-9

Thruster 95#

Pull-Ups 400m

Friday, December 02, 2011

2011-12-02T03:00:00.000-08:00

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 stepsWalking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (or 100 Single unders)

Thursday, December 01 2011

2011-12-01T03:00:00.000-08:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight Set up three bars and storm through for time.

Friday, November 4, 2011

2011-11-04T03:00:00.002-07:00

Workout of the Day:

"Pull up Sandwich"

Three rounds for time of:

400m Run

15 Pullups

50 squats

15 Pull ups

Thursday, November 3, 2011

2011-11-04T03:00:00.001-07:00

Workout of the Day:

"Double Dead"

Rest 60 seconds between sets

2-2-2-2-2-2-2-2-2-2

Wednesday, November 2, 2011

2011-11-02T03:00:00.000-07:00

Workout of the Day:

"Minus 3"

21-18-15-12-9

115 Power Snatch

Wallball shot, 20lb

Knees to elbows

Tuesday, November 1, 2011

2011-11-01T03:00:00.000-07:00

Workout of the Day:

"A different kind of total"

Clean, 1 rep

Bench Press, 1 rep

Overhead Squat, 1 rep

Monday, October 31, 2011

2011-10-31T03:00:00.000-07:00

Workout of the Day:

"Rowster"

5 rounds for time of:

500m Row

135lb Thruster, 7 reps

Friday, October 28, 2011

2011-10-28T03:00:00.000-07:00

Workout of the Day:

"3,2,1"

7 rounds for load of:

3 Back Squat

2 Rope Ascents

1 Tire Flip

Thursday, October 27, 2011

2011-10-27T03:00:00.000-07:00

Workout of the Day:

"Row you Jerk!"

5 rounds for time:

250m Row

5 Clean and Jerk 185#/135#

Wednesday, October 26, 2011

2011-10-26T03:00:00.000-07:00

Workout of the Day:

"Diane"

21-15-9 reps of:

225lb Deadlift

Handstand Pushups

Tuesday, October 25, 2011

2011-10-25T03:00:00.000-07:00

Workout of the Day:

"Helen"

Three Rounds for time:

400m Run

1 1/2 Pood Kettlebell x 21 Swings (or 55lb Dumbbell)

12 Pull ups

Maintenance: 3 rounds: 10 toe to rings hanging from false grip, 10 pistols ea. leg, 3 skin the cats

Monday, October 24, 2011

2011-10-24T03:00:00.000-07:00

Workout of the Day:

"Jackie"

1000m Row

45lb Thruster, 50 reps

30 Pull ups

Practice: Rope Climbs (5 min)

Friday, October 21, 2011

2011-10-21T03:00:00.000-07:00

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Workout of the Day:

"Colin"

6 Rounds for Time:

400m Sandbag Carry

115 lb Push Press

12 Box Jumps, 24 inch box jumps

95lb Sumo Deadlift High-Pull, 12 Reps

Thursday, October 20, 2011

2011-10-20T03:00:00.000-07:00

(My Home SWEET HOME, CrossFit by Overload - "What is CrossFit?")

Workout of the Day:

Hang Power Clean 3-3-3-3-3-3-3

Link of the Day:

Hang Power Clean [wmv][mov]

Wednesday, October 19, 2011

2011-10-19T03:00:00.000-07:00

Workout of the Day:

7 Rounds for Time:

5 Wall Walks (Chest to Wall!)

185lb Deadlift, 10 Reps

10 Chest to Bar Pull-ups

20 Double Unders

Maintenance:

Practice Pistols for 5 min.

Tuesday, October 18, 2011

2011-10-18T03:00:00.000-07:00

(Above: Rob Orlando - CrossFit Strongman Certification Founder)

Workout of the Day:

"Nancy"

5 Rounds for Time:

400m Run

95lb Overhead Squat, 15 reps

Maintenance:

Practice Double Unders for 5 min

Monday, October 17, 2011

2011-10-17T03:00:00.000-07:00

(Jordan and Paula Gravatt (Owners of CrossFit by Overload)

The next few weeks of programming is dedicated to my home box CrossFit by Overload. I want to thank Jordan and Paula for their guidance, love, and support! Enjoy.

NOTE:

Due to limited resources substitutions for movements and gear will be authorized.

Workout of the Day:

Lift:

Snatch 1-1-1-1-1-1-1

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post rounds and thoughts to comments

Link of the Day:

Snatch Instruction, Coach Burgener [wmv][mov] » Aug 17 07 (courtesy of CrossFit.com)

Friday, October 14, 2011

2011-10-14T03:00:00.000-07:00

Workout of the Day:

Weighted Push ups

1-1-1-1-1-1-1

Thursday, October 13, 2011

2011-10-13T03:00:00.000-07:00

Workout of the Day:

Deadlift

5 X 3

Wednesday, October 12, 2011

2011-10-12T03:00:00.000-07:00

(Above Pic: B-Mack giving some training - www.iamunscared.com)

AMRAP 8 min

9 Pull-ups

9 Sit-ups

9 Air Squats

Then...

1 Mile Run

Tuesday, October 11, 2011

2011-10-11T03:00:00.000-07:00

Workout of the Day:

"Jackie"

1000 m Row

45 pound Thruster, 50 reps

30 Pull-ups

Monday, October 10, 2011

2011-10-10T03:00:00.000-07:00

Agility Work

Workout of the Day:

3 rounds for time:

800m Run

Rest 2 mins

Friday, October 7, 2011

2011-10-07T03:00:00.000-07:00

CrossFit Prodigy rest day due to day off....

NO EXCUSES GO OUT AND DO SOMETHING LIKE VISIT ANOTHER CROSSFIT AFFILIATE.

with love
Chief (Coach Omari)

Thursday, October 6, 2011

2011-10-06T03:00:00.000-07:00

Coach Forrest, Coach Alex, and Rod in BEAST MODE!

Workout of the Day:

Coach Forrest Last Day Special Workout!!!

Coach,

We thank you for your dedication and hard work! Fair Winds and Following Seas!

"Learning to Snatch" by Coach Burgener (wmv) (mov)

courtesy of CrossFit.com

Wednesday, October 5, 2011

2011-10-05T03:00:00.000-07:00

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Substitute WOD:

Back Squat

5 X 3

Tuesday, October 4, 2011

2011-10-04T03:00:00.000-07:00

3 rounds for time:

12-9-6

135# Squat Clean & Jerk

Muscle Up

Monday, October 3, 2011

2011-10-03T03:00:00.000-07:00

5 rounds for time:

Run 400m

145 DL 20 Reps

20 Push Ups

145 DL 10 reps

10 Push Ups

Substitute Workout of the Day:

7 rounds for time

Clean and Press x5 (50lb Sandbag)

Hand Release Push-ups (10)

400m Run

Link of the Day:

Blog Article by Jim Wendler - Time to Man Up!

Friday, September 30, 2011

2011-09-30T03:00:00.000-07:00

OHS 5-3-3-2-2-1-1-1

Bench 5X3

Thursday, September 29, 2011

2011-09-29T03:00:00.000-07:00

5 rounds for time:

2 Rope Climbs

5 HSPU

45# Pistols overhead

Link of the Day:

Handstand Push Up Drills by Jeff Tucker (CrossFit Gymnastics)(wmv)

Friday, August 26, 2011

2011-08-26T03:30:00.000-07:00

Workout of the Day:
"Fran"
Three rounds:
21-15-9
Thrusters
Pull-ups

Link of the Day:
Introduction to Intensity
http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.wmv

Wednesday, August 24, 2011

2011-08-24T03:30:00.000-07:00

Skill Development:
The Kipping Pull-up
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

Workout of the Day:
5K

Link of the Day:
Shoes article by Brian MacKenzie

Registration
On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 5, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation.
The workout promises to be a unique Hero WOD. 31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.
In regards to the specifics of the Hero WOD, it is still in the process of being created. We will provide more information as it becomes ready. Thank you!

Monday, July 18, 2011

2011-07-19T11:45:00.001-07:00

Workout of the Day:

Deadlift 5 x 3 (find 3 rep max)

And then

"Sprints w/ some Hot Sauce"

2 rounds:

10 KB swings

100m Sprint

10 Slam Ball

100m Sprint

10 SandBag Front Squat

100m Sprint

10 Burpees

100m Sprints

- Posted using BlogPress from my iPad

Wednesday, July 6, 2011

2011-07-06T07:15:00.000-07:00

Workout of the Day:

"Helen"

3 rounds for time:

500m meter run

21 (1.5 pood) Kettlebell Swings

12 Pull Ups

Friday, July 1, 2011

2011-07-01T07:49:00.001-07:00

Workout of the Day:

For Time:
30 Power cleans

- Posted using BlogPress from my iPad

Wednesday, June 29, 2011

2011-07-01T07:48:00.001-07:00

Workout of the Day:

Back Squat
10-10-10

And then

500m Run
KB sit up and press 2x10
Russian twist 10
200m Sprint
Tactical Getup Crunches 3x10 (R/L)
Sots press ladder 5,4,3,2,1 (R/L)
100m Sprint
KB Swings 30
10 Gobblet Squats
50m Sprint

- Posted using BlogPress from my iPad

Monday, June 26, 2011

2011-06-27T06:41:00.000-07:00

(Deadlift Bio-Mechanics)

Video: Deadlift

Workout of the Day:

Deadlift

1-1-1-1-1

Friday, June 24, 2011

2011-06-24T04:17:00.000-07:00

(Jeff Martone demonstating a Turkish Getup Variation. Checkout Jeff at Tactical Athlete.com)

Workout of the Day:

Power Clean

5-5-5-5-5

and then...

500m Run

20-15-9

KB Clean and Press (R/L)

Pull Ups

500m Run

Monday, June 20, 2011

2011-06-19T22:41:00.000-07:00

(MCT visit to the US Olympic Training Center 2011)

Workout of the Day:

200m Run

21 Pullups

200m Run

21 Burpees

200m Run

15 Pullups

200m Run

15 Burpees

200m Run

9 Pullups

200m Run

9 Burpees

200m Run

Friday, June 17, 2011

2011-06-16T22:08:00.000-07:00

(Photo of Danielle prepping for the Reebok CrossFit Games SoCal Regionals - Courtesy of CrossFit by Overload)

Check out the video: LADIES OF INLAND EMPIRE

Workout of the Day:

Push Press: 5-5-5-5-5

(Work on proper form)

10 rounds for time:

15 Burpees

200m Run

Congrats to Coach Omari's friends and mentors competing in the Regionals this weekend:

Greg Amundson

Trish Davis

Connor Martin

Danielle Hale

Anneke Marvin

Wednesday, June, 15, 2011

2011-06-15T01:04:00.001-07:00

Watch more video of Rob Orlando on sicfit.com

(Rob Orlando - Founder of Hybrid Athletics)

Workout of the day:

Deadlift 3-3-3-3-3

50 pull ups
10 Burpees
40 Pull ups
20 Burpees
30 Pull Ups
30 Burpees
20 Pull ups
40 Burpees
10 Pull ups
50 Burpees

(NOTE: Scale as needed)

- Posted using BlogPress from my iPad

Monday, June 13, 2011

2011-06-13T08:32:00.001-07:00

Workout of the day:

Front Squat 5-5-5-5-5

KB swings 10 min.(16kg/24kg)
(run 50m for rest when bell touches deck)

Published with Blogger-droid v1.7.1

Wednesday, June 08, 2011

2011-06-08T04:33:00.000-07:00

Workout of the Day:

5 rounds for time:

30 KB Swings (16Kg/24Kg)

500m Run

OR

Deadlift 3-3-3-3-3

and

5 rounds for time:

30 KB Swings (16kg)

200m Sprints

Question asked of Rob Orlando (courtesty of StrongmanWOD.com)

Question: "What does a typical training day look like for you?"

Right now the volume is quite high getting ready for Regionals. I’m doing at least 1 wod per day…usually 2 or 3. They tend to be on the short side…multiple rounds with rest in between. My routine is different than most because I’ve already got a decent baseline for strength. I went thru a decade of nothing but heavy lifting and before that I spent years in the gym doing drop sets and pyramid sets. It takes a lifetime to build REAL strength.

When I’m not training for the Games I sprinkle strongman movements and toys into my regular workouts and I usually do 1 per day 5 days per week. That changes…there is no set schedule that I follow. I listen to my body and my mind. I dream up challenge workouts and then plot them out in my mind until completion. For example, “DT” @ 225 pounds. I had the idea during the last week of sectionals and attacked it days later.

If I was programming for a guy that wanted to get stronger I would use CF.com as a guideline for fitness and then supplement 1 strongman movement(even if the volume is low) per day. For example…5 sets of yoke x 50 feet up to a max effort. Then go into your CF workout. The following day pick a different movement, maybe the log press, and then do your CF workout. Does that make sense?

Sorry for the blurry lines but I’ve never followed a program…ever. For me it’s like driving by brail….feel your way. If you allow yourself to accept that there is no finish line in this race it becomes very easy to program. Lift heavy things whenever you get the chance and when you look back in a few years…you’ll be strong as hell.

Thanks for reaching out and feel free to ask other questions as they come up. I’ll do my best to answer them for you.

Rob O

Check out Rob's CrossFit Strongman Seminar

Monday, June 6, 2011

2011-06-05T20:27:00.001-07:00

Workout of the Day:

21-15-9

KB Snatches (R/L) (24kg)

Pull ups

Push Ups (Hand Release)

(WOD courtesy of Jeff Martone, Tactical Athlete)

“All that is necessary for evil to triumph is for good men to do nothing” - Edmund Burke

Lesson from a Pro... (courtesy of Life As Rx)

“I don’t have time. I don’t have any equipment. I don’t have anywhere to workout.”

Those are the three most common excuses I hear when people are talking about their lack of exercise. People don’t believe me when I say they can get a complete workout in 20 minutes, with no equipment, and they can do it anywhere. It sounds too good to be true, but it’s not; it’s CrossFit.

Of course, I’m sure everyone in the CrossFit community is very familiar with these simple moves, but you would be amazed how many people haven’t heard of them or didn’t realize they could get a complete workout with absolutely nothing, but a few things that can be found almost anywhere.

1. Running-Who doesn’t love a good run? I’ll admit, I still haven’t found the elusive “runner’s high,” but I love starting my WOD with a run to get me in the zone. You can even mix it up by doing sprints, running up and down stairs, running backwards, etc….the possibilities are endless.

2. Air Squats-I like to introduce my friends to this first, since it’s quick, easy, and they will need proper squat form for a lot of CrossFit exercises.

3. Box Jumps- It doesn’t matter where I go, I can always find a place to do box jumps. I particularly like the park benches and picnic tables because they’re sturdy and you can find varying heights.

4. Burpees- I have a love/hate relationship with burpees. Burpees are tough and they wear me out fast. My friends’ biggest complaint about doing burpees is how crazy they will look and how dumb they will feel, but I always tell them that they may look crazy for a few minutes, but the results are worth it. If they complain about it too much, I make them do box jump burpees.

5. Pull-ups- If you’re at the park doing your WOD, you’ll probably find a set of monkey bars. If you can do unassisted pull-ups, you’re awesome, you know what to do, but most people, who are just starting to workout, have problems with pull-ups, so I take them to the shorter monkey bars that are just tall enough for them to do a jumping pull-up.

6. Push-ups- Everybody has done a push-up at some point in their life, even if the last time was during the Presidential Physical Fitness Test in elementary school. So, this one is pretty self-explanatory.

With those exercises, that don’t require any equipment, you can do Angie, Murph, and Barbara, just to name a few. So the next time you hear someone complaining about not having the time, the space, or the equipment to workout, introduce that person to some simple CrossFit moves that could change their life, or at least put an end to their excuses.

Miss West Virginia USA 2010
misswvusa2010@yahoo.com
www.misswestvirginiausa.com

- Posted using BlogPress from my iPad

Friday, June 3, 2011

2011-06-02T21:38:00.000-07:00

(U.S. Olympic Training Center Gym, Chula Vista, CA)

Workout of the Day:

Overhead Squat

3-3-3-3-3

Wednesday, June 1, 2011

2011-05-31T10:13:00.000-07:00

(Brian McKenzie - CrossFit Endurance)

Competitor Article

Video : Tony Blauer "Outside 90" - CrossFit Mainsite

Workout of the Day:

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". CrossFit refers to it as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Friday, May 27, 2011

2011-05-26T21:09:00.001-07:00

(One of my favorite holiday spots!)
Workout of the Day...

"Lift some weight and Pick a Girl..."

Front Squat
5-5-5-5-5

Then...

Challenge yourself to do a Main Site "Girl" WOD.
Post your WOD choice and results in the comment section

- Posted using BlogPress from my iPad

Wednesday, May 25, 2011

2011-05-25T04:25:00.001-07:00

(Coach Blauer - Be Your Own Bodyguard seminar @ CrossFit HB)

Workout of the Day:

Shoulder Press

3-3-3-3-3

3 rounds for time:

30 KB swings (16kg/24kg)

500m Run/ Row

Published with Blogger-droid v1.6.9

Monday, May, 23, 2011

2011-05-23T08:40:00.001-07:00

Workout of the Day

5k Run or Row

- Posted using BlogPress from my iPad

Friday, May 20, 2011

2011-05-19T21:54:00.001-07:00

Back Squat

5-5-5-5-5

- Posted using BlogPress from my iPad

Wednesday, May, 18, 2011

2011-05-17T20:40:00.001-07:00

Workout of The Day:

AMRAP 15 min.
5 pull ups
10 Wall Ball, 20lbs
15 Kettlebell swings, 1.5 pood

- Posted using BlogPress from my iPad

Monday, May 16, 2011

2011-05-15T21:22:00.000-07:00

Workout of the Day:

5 rounds for time:

200m Sprint

5 Pullups

10 Dips

15 Pushups (Hand Release)

Wednesday, May 11, 2011

2011-05-11T04:53:00.000-07:00

Workout of the Day:

15 KB Swings

3x5 One Arm KB Presses

15 KB Swings

3x5 KB Windmill

15 KB Swings

3x5 KB Cleans

15 KB Swings

3x5 One Arm KB Squats

15 KB Swings

Tuesday, May 3, 2011

2011-05-03T09:58:00.000-07:00

Workout of the Day:

Shoulder Press

3-3-3-3-3

Monday, May 3, 2011

2011-05-01T21:32:00.000-07:00

Workout of the Day:

AMRAP:

20 Min.

10 Burpees

100m Sprints

Friday, April 29, 2011

2011-04-28T15:56:00.000-07:00

Workout of the Day:

"Tabata....Who?"
Push ups
Sit ups
Squats
Lunges
(8 rounds each exercies - 20 sec on/10 sec off - 16 min. Total)

Tuesday, April 26, 2011

2011-04-26T06:39:00.000-07:00

Workout of the Day:

Back Squat
5-5-5-5-5

Monday, April 25, 2011

2011-04-25T06:39:00.000-07:00

-Warm - Up: Agility and Speed Drills

-Skill Development: Pull-up and Med-Ball Clean

-WOD:
AMRAP 10 min.
5 Pull-ups
10 Push-ups (Hand Release)
15 Squats

-Post WOD Mobility Drills

Tuesday, April 19, 2011

2011-04-19T06:50:00.000-07:00

Workout of the Day:
Back Squat
3-3-3-3-3

Monday, April 18, 2011

2011-04-18T06:58:00.000-07:00

Workout of the Day:

5 rounds for time:

20 Air Squats

25 KB Swings

100m Sprint

Friday, April 16, 2011

2011-04-15T00:09:00.000-07:00

Workout of the Day:

"Michael"

3 Rounds for time:

800m Run

50 Back Extensions

50 Situps

Monday, April 11, 2011

2011-04-11T07:13:00.000-07:00

(WESTSIDE Barbell Club: Check out their site for tips on developing "ABSOLUTE" strength)

Workout of the Day:

Overhead Squat

1-1-1-1-1-1-1

Thursday, April 7, 2011

2011-04-07T05:48:00.001-07:00

Workout of the day:

50, 40, 30, 20, 10
Box jumps
Situps

Wednesday, April 6, 2011

2011-04-06T06:33:00.001-07:00

5 k run or row

Tuesday, April 5, 2011

2011-04-05T05:28:00.001-07:00

Workout of the Day:

Deadlift

1-1-1-1-1

Monday, March 4, 2011

2011-04-04T05:12:00.000-07:00

Workout of the Day:

Shoulder Press: 3-3-3-3-3

4 x 500m w/ 1 min rest in between

Friday, April 1, 2011

2011-03-31T21:51:00.000-07:00

Workout of the Day:

Pending....

Today we will be visiting the ARCO Olympic Training Center. The WOD for those in attendence will be TBD. For those not able to attend do the following:

"The Chief"

Max Rounds in 3 minutes of

3 Squat Cleans @ 135#m/85#w

6 Push-ups

9 Squats

REST 1 minute after 3 minutes is up and repeat for 5 cycles(rounds).

KEEP TRACK OF HOW MANY ROUNDS YOU COMPLETE IN EACH 3 MINUTE CYCLE

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Thursday, March 31, 2011

2011-03-31T00:27:00.000-07:00

Workout of the Day:

Thrusters

3-3-3-3-3-3-3

Link(s) of the Day:

Reebok CrossFit Games

Tuesday, March 29, 2011

2011-03-28T23:18:00.000-07:00

Workout of the Day:

For Time:

21 KB Swings

3 Pull Ups

18 KB Swings

6 Pull Ups

15 KB Swings

9 Pull Ups

12 KB Swings

12 Pull Ups

9 KB Swings

15 Pullups

6 KB Swings

18 Pull Ups

3 KB Swings

21 Pull Ups

Monday, March, 28, 2011

2011-03-28T05:50:00.000-07:00

"How was your weekend"

(2 Day Combat Focus Shooting course, Azusa, Ca. 26-27 March 2011)

Workout of the Day:

Shoulder Press

5-5-5-5-5

4 rounds:

500m Run

2 min Rest

Link(s) of the Day:

Combat Focus Shooting

Gymnastics WOD

Friday, March 25, 2011

2011-03-25T05:12:00.000-07:00

(Coach Omari's first WOD, December 2006 - CrossFit.com)

Workout of the Day:

"Fran"

3 rounds for time

21-15-9

95lb Thruster

Pull ups

Thursday, March 24, 2011

2011-03-24T07:37:00.000-07:00

(Coach Omari's "Sanctuary")

Workout of the Day (Courtesy of CrossFit by Overload):

3 Rounds:
800m Run
2 min. Rest

Link(s) of the Day:
CrossFit Endurance
"Questions with Rob Orlando" (Strongman Seminar @ CrossFit by Overload)

Wednesday, March 23, 2011

2011-03-23T05:02:00.000-07:00

(Laura Phelps-Sweatt of Westside Barbell)

Workout of the Day:

"Navy PRT"

2 min, Push-ups

2 min, Curl-ups

1 1/2 mile run (for time)

(Post results to comments)

Link(s) of the Day:

Westside Barbell

Pacific Beach CrossFit

Tuesday, March 22, 2011

2011-03-22T04:38:00.000-07:00

Workout of the Day (courtesy of CrossFit by Overload):

"Dead Under"

Three rounds for time:

275 lb. Deadlift, 10 reps

50 Double Unders

(Post times in the comments section)

Links of the Day:

Gymnastics WOD

Mobility WOD

Monday, March 21, 2011

2011-03-21T10:53:00.000-07:00

Picture of the Day: OUTLAW CrossFit (Va)

Workout of the Day:

Front Squat: 3-3-3-3-3

"KAREN": 150 Wall Ball for time

(Post weight and time in the comments)

Movement Resources:

Kettlebell Swings: http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

Front Squats: http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Wallball: http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

NOTICE-NOTICE-NOTICE-NOTICE-NOTICE-NOTICE

2009-09-29T21:54:00.001-07:00

CROSSFIT PRODIGY IS NO LONGER ACTIVE DUE TO BEING TRANSFERRED TO NSWG-1 MCT-1. ITS BEEN A GOOD RUN... IF YOU ARE IN NEED OF TRAINING IN THE CORONADO AREA I RECOMMEND THE FOLLOWING GYMS...

- CROSSFIT CORONADO

- CROSSFIT SAN DIEGO

- CROSSFIT INVICTUS

ENJOY!!! AND GOOD LUCK TO ALL MY ATHLETES I'LL MISS YOU!!!

- OMARI H. BROUSSARD

Tuesday, June 30, 2009

2009-06-30T09:54:00.000-07:00

Workout of the Day:

Snatch (Power or Full)3-2-1-1-1
and then,
Three rounds for as many repetitions of cleans as possible in three minutes of:
200 Meter Farmer’s Walk (as heavy as you can handle)
Sandbag Cleans (ground to shoulder – Men 90 lbs./Women 60 lbs.)
Rest three minutes between rounds.

Monday, June 29, 2009

2009-06-29T19:46:00.001-07:00

Workout of the Day:

CrossFit Total

1 Rep Max

- Back Squat

- Shoulder Press

- Deadlift

Wednesday, June 24, 2009

2009-06-24T06:58:00.000-07:00

L. Gorman demonstrating the Close Quarter Combat Stance (S.P.E.A.R. System)

Workout of the Day:

Ring Dips – Max Reps in Four Rounds
Rest 2-3 minutes between rounds.
and then,
As quickly as possible:
50 Walking Lunges with the heaviest kettlebells/dumbbells you can handle
50 Sit-Ups
40 Walking Lunges
40 Sit-Ups
30 Walking Lunges
30 Sit-Ups
20 Walking Lunges
20 Sit-Ups
10 Walking Lunges
10 Sit-Ups

Tuesday, June 23, 2009

2009-06-22T23:37:00.000-07:00

Workout of the Day:

Front Squat
3-2-1-1-1
and then,
Five rounds as quickly as possible of:
400 Meter Run
5 x Complex of 1 x Power Snatch, 3 x Overhead Squat
Suggested Weight = Men – 95 lbs./Women – 65 lbs.

Monday, June 22, 2009

2009-06-22T07:40:00.000-07:00

Workout of the Day:
Four rounds as quickly as you can of:
12 x Deadlift
9 x Hang Power Clean
6 x Front Squat
3 x Push Jerk
15 x Pull-Up
(Set up one bar and storm through as quickly as possible. Suggested weights: Men – 135 to 155 lbs./Women – 95 to 115 lbs.)

Tuesday, June 16, 2009

2009-06-15T18:12:00.000-07:00

Workout of the Day

5k Run

Monday, June 15, 2009

2009-06-15T18:11:00.000-07:00

Workout of the Day

3 rds for time
15-10-5
Double KB PRESS 20KG
Burpees
Box Jumps

Friday, June 12, 2009

2009-06-12T08:08:00.000-07:00

Workout of the Day:

For time:
15 x Clean and Jerk (75-80% of 1-rep max)
30 x Lateral Jumps (24″/18″ hurdle)
10 x Clean and Jerk
20 x Lateral Jumps
5 x Clean and Jerk
10 x Lateral Jumps

PDR Personal Safety Seminar @ CrossFit Orange County 28 June 2009

Thursday, June 11, 2009

2009-06-11T07:55:00.000-07:00

REST DAY (ACTIVE)

Do something... run, swim, bjj, judo

Keep it light and enjoy the day off

BACK TO WORK TOMORROW!!!

Jeff Martone is coming to CrossFit San Elijo, San Marcos, Ca.
Get out and support!

Wednesday, June 10, 2009

2009-06-10T13:36:00.001-07:00

Workout of the Day:

Five rounds for time of:
Wall-to-Wall Suicide Sprints
20 One-Arm Overhead Walking Lunges (10 each arm)
15 Wall Ball Shots

Tuesday, June 9, 2009

2009-06-09T07:26:00.001-07:00

Workout of the Day:

Four rounds for time of:
400 Meter Run
10 x Deadlift (65-70% of your one-rep max)
20 x Seesaw Press (heavy)

Monday, June 8, 2009

2009-06-09T07:25:00.001-07:00

Workout of the Day:

“Fran”
Rounds of 21, 15 and 9 reps of:
95/65 lb. Thrusters
Pull-Ups

Friday, June 5, 2009 (LATE POST)

2009-06-06T20:47:00.000-07:00

Workout of the Day:

Five rounds for max reps of:
Sumo Deadlift High Pull (75/55 lbs.)
Broad Jump (6′/5′)
Walking Lunge with DB Farmer’s Carry (35/25 lbs.)

In this workout you move from each of the three stations after a minute. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, move to the next station immediately for best score. One point is given for each rep, successful jump and lunge.

Thursday, June 4, 2009

2009-06-04T09:50:00.000-07:00

Workout of the Day:

"Lynne"
Five rounds for max reps:
Body weight bench press
Pull-ups

(post weight and time in the comments section)

Wednesday, June 3, 2009

2009-06-03T08:11:00.000-07:00

Workout of the Day:
Overhead Squat
3-3-3-3
and then,
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

Tuesday, June 2, 2009

2009-06-02T08:09:00.000-07:00

Workout of the Day:
Weighted Pull-ups
3-3-3-3
Three rounds for time:
400 meter run
25 Hang Power Cleans (95/65 lbs)
25 Knees to Elbows

(Post weights and times in the comments section)

Monday, June 1, 2009

2009-05-31T21:15:00.000-07:00

Workout of the Day:

“CrossFit Total”

Three attempts for one rep max of each of the following:
Back Squat
Shoulder Press
Deadlift

Thursday, May 28, 2009

2009-05-27T21:29:00.000-07:00

WOD

Thruster 1-1-1-1-1-1-1 reps

Wednesday, May 27, 2009

2009-05-26T21:46:00.000-07:00

Rest Day

Tuesday, May 26, 2009

2009-05-25T20:06:00.000-07:00

WOD
"Barbara"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes in between rounds

Monday, May 25, 2009

2009-05-25T16:55:00.000-07:00

WOD

Run a 5 k

NOTE:
We will be holding a CrossFit Fundamentals class 26 May 2009 - 28 May 2009 (1000 - 1130)

NASNI - BLDG 290 Moffet Rd
San Diego, Ca. 92135

Monday, Apri 13, 2009

2009-04-13T05:45:00.001-07:00

My babies getting ready for Jiu Jitsu Class

(Get your kids Active!)

Workout of the Day

14 Push press (75/55)
1 Slam ball
13 Push press
2 Slam ball
12 Push press
3 Slam ball
and so on until you get to…
1 push press
14 Slam ball

Monday, April 6, 2009

2009-04-05T21:26:00.000-07:00

Workout of the Day

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups