Posted at 2:00 AM | Permalink | Comments (0)

Thursday – “I enjoyed being in movies when I was a boy. As a child you’re not acting – you believe.” Roddy McDowall

May 23, 2013
CF1
Learn the TGU
 
10 min AMRAP
15 KB SDHP’s
30 sit-ups
 
rest 3 min
 
10 min AMRAP
20 box jumps (step down)
10 pull-ups
 
CF2
WOD Match WOD
Posted at 2:27 PM | Permalink | Comments (0)

Support Team Body Armor!

May 22, 2013

Going out to Regionals this weekend and need some new Body Armor gear to wear?  Want to show your support for the best box in SA?  We’re here to help!  We’ll be selling Team Body Armor t-shirts for $20 (+tax).  Call today to reserve yours, we have all sizes available in men’s and women’s for now, but supplies are limited so reserve yours today!

TEAM BA_Acta

Posted at 2:00 AM | Permalink | Comments (0)

Wednesday – “If you want to win anything – a race, yourself, your life – you have to go a little berserk.” George A. Sheehan

May 22, 2013
CF1
Deadlift 5 x 5
 
AMRAP in 12 minutes
10 KB Goblet Squats
6 push-ups (hands on the KB)
12 side to side jumps over the KB
 1a1b1c
CF2
Deck of Death (30 min cut-off)
Squats, push-ups, pull-ups, sit-ups, Joker = 500m row
Here’s the catch, rest for 1 min after every 4 min of work!
2a2b2c
Posted at 2:00 AM | Permalink | Comments (0)

Tuesday – “You can’t separate peace from freedom because no one can be at peace unless he has his freedom.” Malcom X

May 21, 2013
CF1
Push Press 5 x 3
 
5 RFT
8 thrusters
10 burpees
2 sprints to the fence and back (forward then backward)
 1a1b1c
CF2
400m run
30 WBS 20/14 (done unbroken)
20 GHD sit-ups
200m uneven carry (heavy KB + 25/15 plate held across your chest)
15 KB Snatches ea. arm
15 Unbroken K2E’s
800m Run
200 Dlb U’s
20 shoot thru’s
 2a2b2c
 
Posted at 2:00 AM | Permalink | Comments (0)

Monday – “I hate clowns.” Tracey Ullman

May 20, 2013
CF1
10 x :10-:20′s ring dip supports
 
EMOM for 15 min, do:
:20 dead hang from a bar
4-7 clapping push-ups
1a1b1c
 
 
CF2
Front Squat 5,5,5
 
Grace
30 C&J’s for time 135/95
2a2b2c
Posted at 2:00 AM | Permalink | Comments (0)

Sunday – “It takes 20 years to make an overnight success.” Eddie Cantor

May 19, 2013
CF1
8 x 2-3 HSPU’s + :30 hold
 
5 rounds of:
10 WBS
10 Chin-Ups
200m Run
 
CF2
Squat 3-3-3-3
 
4 RFT
10 OHS 95/65
10 Burpees
5 L-Pull Ups
 

The CrossFit Craze: 5 Reasons You Need to Get In on It!

Biggest Loser contestants are doing it, celebrity trainers do it, NASCAR drivers do it, pro sports teams are incorporating it into their conditioning programs. Here are five reasons why you should try it.
CrossFit 101
CrossFit is the “sport of fitness” or “training for the unknown and unknowable,” which means we’re the jack-of-all-trades of athletes. Our specialty is to not specialize. CrossFit combines aerobic conditioning, Olympic weightlifting, gymnastics along with some other old-school training elements like kettlebells, rope climbs, tire flipping and sledgehammer into daily WODs (workouts of the day). We’re trained to be able to run a 10K but to also do long jumps, box jumps, and pull-ups — and anything you can do with a barbell or dumbbell, we can do it.
The sport started in a few decades ago by gymnastics coach Greg Glassman in Santa Cruz, Calif. It was used primarily by military, police and fire academy trainees, but spread quickly around California then worldwide. It’s now grown into a sport of its own, and Reebok sponsors the Reebok CrossFit Games, where each July, the best CrossFit athletes in the world compete for the title of “Fittest on Earth.”
As a certified CrossFit trainer and evangelist of the sport, I’ve come up with five reasons why everyone should try CrossFit — at least once.  (READ ON…)
Posted at 2:00 AM | Permalink | Comments (0)

Saturday – “I like to start the day early, it keeps me out of trouble.” Glen Campbell

May 18, 2013
Saturday -

Posted at 2:00 AM | Permalink | Comments (0)

Friday – “I never sing in the shower. It’s very dangerous.” Jimmy Fallon

May 17, 2013
CF1
Review Power & Hang Snatch
 
5 Rounds: 3 min on 1 min off
3 Hang Power Snatches
5 Bicycle sit-ups (ea. side)
7 box jumps (step down)
 
CF2
15 min of HS Walk or Tap Balance Drills
 
4 RFT
500m Row
20 WBS
15 KBS
10 HSPU’s
Exercise wallpaper

 

 

 

 

 
CF Journal WOD Watch MBO Facebook Flickr YouTube Twitter