JRod and his idol
The one and only Josh E.

You all know

<sup>Camille Leblanc ( 9 )

Chris fing Spealler. I'm jealous Jesus</sup>
You will be seeing some strange faces straggling through our box in the near future make them feel welcome and part of our group. You know it can be a little scary at first.

Don’t for a second think that because we don’t currently have a class schedule that we don’t have a tight Crossfit family. The crew welcomes any committed individual to experience what has become more than just a fitness program.  

Crossfit Hanford offers free intro classes on different days at different times to accommodate all schedules. 
Check the link to the left or at the front desk.

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

September 3rd:

"Linda"

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

Haha "Linda" I've found out that you either love her or hate her. Jrod has strugglled with this lady but I expect a stellar performance tommorrow.

Jrod and I did a challenge WOD today you guys may want to try. After our split jerk WOD ( Jrod PR'd I couldn't beat Kristen Clever) we decided to work on our SJ's. Here was the plan 30 SJ's 15# under BW with a 5 Burpee penalty for everytime the bar had to be set down. Burpees were part of time to be completed at end of SJ's. I was a litlle faster but Jrod had thrown down some big wieghts and was pushin a heavy load. Lotsa fun to have friendly competition. Thanks Jrod.

Sept.2 :

Split Jerk 1-1-1-1-1-1-1 reps

September 1st:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I've got a project for you guys simple ....take me some new pics. I know we like fresh I just forget to take out the cam. It doesn't HAVE to be about crossfit but about you guys and the stuff you have going on in and out of the gym.




Denise you knew it was a matter of time before I leaked out a table dance pic. Blame Jesus  :)



BTW if you guys notice that the web page is jacked shoot me a text sometimes I get on and don't organize very well.








August 31st:

Rest Day
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press


No I didn't mess up godaddy wouldn't let me on so I'm posting for two days. We all know what a rest day is if anyone in the crossfit world can figure out exactly what the main site wanted yesterday let me know cause I didn't have a clue. I did work on TGU's and Sots presses but the WOD was confusing. Oh well everyone who came in found something to do we were all over the place but we got it done. I'm out for 2 read the note on the board regarding non crossfitters? destroying our box.
I'm stoked are neighbors are staying healthy but when they direspect our box we need to address it.


August 29th:


Back Squat 3-3-3-3-3 reps

Important: Some discussion about a BBQ at my place today. We are going to wait till middle of month so I can get the word out to everyone. Don't worry I'll post on board as well as web.

For those of you missing the heavies it looks like strength bias is back. Our weather has been perfect so it sucks to get locked in maybe a long run after your BS's is in order.

August 28th:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

So I forgot yesterday :( It was a rest day anyway I just needed extra rest. Tommorrow will be class 2 of boot camp if you know anyone who wants to drop in late have them come at 9 Jrod will be throwing down a quick squat clinic and get them on board for class 2 ( handling your body ) If you want to help or play come on out.


August 26th:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

A couple of "tweeks" for this workout. JoElla got some great info from her gymnastics cert. one thing being that HSPU's should not be done nose to ground but rather head to ground. Safety being the primary reason and being out of alignment as the other. With that being said lets go top of head to ground ir you use an abmat you need to use the plates so you get full ROM.
It's 600 pm on the 25th and it's still 110 outside if you braved the elements I hope you stayed hydrated.
Lastly we were discussing yesterday the breakdown in " standards" during the tougher WODs and how we don't even know it's happening ( reason #1 for having witnessed WOD for rx board ) If you watch the vid and read the comments for "test 3" you'll see that it happens to everyone even the heavy hitter crossfitters. If we want to claim RX there is nothing wrong with asking for a trainer / witness on the WOD.

August 25th:

Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed

Regular tabata scoring so worst round counts no dogging or sandbagging.
It was a pickem today and a bunch of chose to make up the rope WOD and sosme picked todays WOD. Whichever way you went you were in for a handful. But follow it up with a dip in the pool and some grub and we were ready to go again. See you guys in two.


August 24th:

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups


Wow if all 5' 5" of me could jump 18" I'd be stoked but I really don't think it's happening. I'll figure out MY scaling tommorrow. We'll figure out what is best for each of us when we meet tommorrow.
I'm building more boxes the 20 x 24's are 25 bucks ( my cost ) if anyone wants one for home let me know.

August 23rd:

Rest day

Thank goodness I'm doneski

August 22nd:

400 meter Walking lunge

First things first sorry about not posting yesterdays WOD I guess I forgot hmmm. I was busy preparing for todays weekend boot camp. We had a great time but your slacker trainer forgot to take pics we were having too much fun :) . I know I gave the new athletes a homework assignment for next Saturdays class and since next week we are working on body control lets learn something, anything about our bodies we didn't know. You guys did an outstanding job Sue you wanted it scaled just for you but you managed to do VERY well. You can look forward to more of the same....just different.
On to tommorrows WOD weve all done this one and it's a little deceptive. Why don't we try to get in at 10 and make this happen we looked silly last time so let's look silly together. Anybody from todays bootcamp can join us for a fun challengiing WOD.
Andi not sure when your coming home but we miss you. You and Kevin have a safe trip back.
Lastly thanks to Dulce, Paloma and Brett for helping me and Jrod kick this thing off today.

August 20th:

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Plenty of room for Saturdays class if you have a friend or family member bring them or send them it's going to be fun ( in a Crossfit kinda way )
Left my spare rope at the gym so I'm going to have to make this one up later. We have plenty of monkeys in the box so kill it.


August 19th:

Rest Day

I'm going to take a break today one because I had my ass handed to me by "Nate" PR of 14 + 5 KB. I wouldn't have done near as well if I wasn't being pushed by Jrod the Animal. Jrod always turns our WODs into very friendly competition which in turn makes me happy I pushed it but wished I didn't. Great job on all the PR's big victories and just giving everything you got to all of you.