CrossFit Turlock

April 2011 Blog Posts (20)

Thursday April 28, 2011

WOD

Back Squat

5- 5- 5- 5- 5

 

Then hollow body rocks-supermans-planks

Followed by some stretching/flexibility exercises

cobra stretch- table top- bridge....

 

Added by Shannon Tate on April 28, 2011 at 4:00am — No Comments

Wednesday April 26, 2011

“I am easily satisfied with the very best.”  ...Winston Churchill…



Continue

Added by Shannon Tate on April 26, 2011 at 9:53pm — No Comments

SATURDAY Open Gym

Hi everyone! I'll be at the gym on SATURDAY MORNING from 8:45 a.m. to 10:00 a.m. I'll post a specific workout, but if anyone feels like they want to practice a skill or go over a certain technique, I'm more than happy to help with that also.  

 

I hope to see you there!

Added by Antonia Toomey on April 26, 2011 at 2:20pm — No Comments

Tuesday, April 26

Happy Birthday, Kaci!

 

WOD (I stole this from this website):

 

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three… Continue

Added by Mike Toomey on April 25, 2011 at 8:32pm — 1 Comment

Monday April 25 2011

 

WOD

5 Rounds of...


5x Power Clean

 10x Front Squat

 5x Push Jerk

 10x Push ups

 

Added by Shannon Tate on April 25, 2011 at 3:33am — No Comments

Friday April 22, 2011

Today, if you weren't outdoors with us...

Lots of skill building

some running drills with the jump rope

gymnastics and flexibility!!

 

 

Added by Shannon Tate on April 22, 2011 at 5:57pm — No Comments

Thursday April 21,2011

 

 

WOD

Olympic Lifting...

Time to fine tune the SNATCH...

 

Added by Shannon Tate on April 21, 2011 at 7:27am — No Comments

Wednesday April 20, 2011

Hello DOMS!!... delayed onset muscle soreness (read about it in the provided link) - 

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

I think many of us are experiencing this phenomena today

after Monday's lunges and yesss including myself!  We lunged morning,…

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Added by Shannon Tate on April 20, 2011 at 1:30pm — 1 Comment

Tuesday, April 19

Warm up -

Lick the wounds from yesterday's lunges!

 

WOD-

For time -

4 - Deadlift (Rx: Men - 225#  Women - 135#)

8 - Knees to Elbows

12 - Dips (Rx: Rings)

16 - Pull Ups

24 - Dumbbell Swings (Rx: Men - 55# Women - 35#)

50 - Double Unders (3:1 Singles)

24 - Dumbbell Swings

16 - Pull Ups

12 - Dips

8 - Knees to Elbows

4 - Deadlift

Added by Mike Toomey on April 18, 2011 at 8:28pm — No Comments

Monday April 18, 2011

 

400 meters walking lunges

 

 

Added by Shannon Tate on April 18, 2011 at 4:39am — 1 Comment

Thursday April 14, 2011

Today we shall ...

Olympic Lift!!

Added by Shannon Tate on April 14, 2011 at 8:18am — No Comments

Wednesday April 13, 2011

4 Rounds of...

200 meter run

4 shoot throughs

8 hang power cleans

16 walking lunges

24 wall balls

 

DONE!

Continuous effort - not strength or intelligence - is the key to unlocking our potential.  -Winston Churchill…

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Added by Shannon Tate on April 13, 2011 at 6:33am — No Comments

Tuesday, April 12

WOD:

"Cindy"

20 min AMRAP:
5 pull ups
10 push ups
15 body squats

Added by Mike Toomey on April 11, 2011 at 8:14pm — No Comments

Monday April 11, 2011

 

THRUSTER

 

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

Added by Shannon Tate on April 11, 2011 at 3:56am — No Comments

Thursday, April 7

WOD:

 

3 Rep Max Overhead Squat

 

10 Min AMRAP:

10 box jumps

10 dips

10 air squats (body squats)

5 pushups

Added by Mike Toomey on April 6, 2011 at 6:14pm — No Comments

Wednesday April 6, 2011

 

 

 

 

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

 

 

 

WOD

 

5 Rounds of...

5 DB high pulls

5 DB ground to overhead/snatch

5  DB thruster

5 DB bent over…

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Added by Shannon Tate on April 6, 2011 at 6:30am — No Comments

Tuesday, April 5

WOD:

 

"Helen"

Three rounds for time:

Run 400 meters
45 lb Kettlebell X 21 swings 
12 Pull-ups

Added by Mike Toomey on April 4, 2011 at 9:21pm — No Comments

Monday April 4 2011

We made it through an intense workout week, rounding out the weekend

with Nick's going away party and the 10 k Trail run in Berkeley!  But Monday is only hours away and like my dad use to always remind me when I was young - (I will throw out one of his popular quotes he use to say...)

If what you did yesterday still looks BIG to you today,...

then you…

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Added by Shannon Tate on April 3, 2011 at 9:00pm — No Comments

Serious Fun! Sunday, April 3, 2011

WOD

Those of us who dared ran the Tilden Park Trail Run today

distance= 10k

 

Added by Shannon Tate on April 3, 2011 at 8:30pm — No Comments

Friday April 1, 2011

PARTY for NICK!!

... AND you know how we love to party...

 

... We will miss you…

Added by Shannon Tate on April 1, 2011 at 1:37pm — No Comments

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