were famous!

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Tuesday 1/20/09

Tuesday 1/20/09

Five Rounds:
400m run
GHD Situps
250 Deadlift

Monday 1/19/09

Monday 1/19/09

Hang Power Cleans 1-1-1-1-1-1-1 reps

Monday 1/12/09

Monday 1/12/09

We are still a bit behind, doing the exercise from last week:

Front Squats 5-5-5-5-5 reps

sunday 1/11/09

so we wanted to do last weeks pullup challenge so we decided to do it. 

10 rounds for time of:

3 pull-ups with 45lbs

5 strict pull ups

7 kipping

Rest Day

For all those people trying to do muscle ups, this video is what helped jeremy and I out a lot!

TUESDAY 090106

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

New Year's Resolution!!!

This is what Katon looks like after the break. We need to start crossfit back up again!!!

Hang Power Cleans 1 - 1 - 1 - 1 - 1 - 1 - 1 reps

Shizuoka crossfit

I've been in Japan for the last two weeks so I had to get creative with my workouts. This is my favorite Japaneses WOD...

Sengen- In the center of the city of Shizuoka there is a mountain. at one end is a budist temple and at the other is a shinto temple. A steep path crosses over the mountain connecting the two temples. I always started the workout from the shinto side... at the Sengen shrine.

sprint up the 100 stone steps


jog the forest path to the top of the mountain (another 1000 steps)


once on top do:

30 handstand pushups
30 flying pullups
100 pushups
100 situps
100 pillar squats

*flying pullups - at the top of the arc release with both hands leaping to the next higher rung.
*pillar squats - body weight squats done facing a pillar with your feet touching the pillar so you have to keep your head and spine perfectly vertical.

I would finish by jogging back down the mountain and then sprinting up and down the 100 stone steps two more times.

12/25/08

100 pullups
100 pushups
100 situps
100 squats

for time

MONDAY 12/15/08

5 rounds for time
275# deadlift 5 reps
10 burpees

12/14/08 WOD

Sad Shark is Sad.

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Annie 08/12/09

50-40-30-20-10 reps of

double unders and situps

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MONDAY 08/12/08

Clean and Jerk 1-1-1-1-1-1-1

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Honey Badger Update

12/5/08 Honey Badgers are Real

What can we learn from the Honey Badger? Guinness Book of World Records says it is the most fearless animal in the world. They actually eat Cobras for breakfast. You never know when he's going to show up and eat a Cobra. Watch out, they are real.

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Duey Represent!

5 rounds for time
50 lbs dumbell, walking lunge, 10 alternating steps
50 lbs dumbbell, swing, 15 reps

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New banner

I whipped up a quick banner, what do you guys think?  I tried sticking with the crossfit style. I think we should make the background of our blog black or a dark grey and bust this up top.  I would do it but I dont think I have permisions to edit that kind of thing. 

Fran!

Three rounds, 21-15-9, for time of

95 pounds thrusters

pull-ups

Post time to comments

Check out the sweet new squat rack!!

12/1/08 WOD

Shoulder Press 1-1-1-1-1-1-1 reps

Hey Jon, Katon, and Jeremy, are you guys doing this one tommorow after work? I can't do it at work.