CrossFit Hardcore

Just found this on another CF site, this is funny as shiz!!!

Monday June 1, 2009

Delta

25-15-5

to

5-15-25

to

25-15-5

Push Press-Dubs/Burpees-Pushups

F=55# M=75#

Sat May 30, 2009

Zoning

800M Run

30 Pushups

25 Pullups

15 SDLHP

10 Burpees

400M Run

10 Pushups

15 Pullups

25 SDLHP

30 Burpees

800M Run

ATTENTION!!! ATTENTION!!!

Just wanted to mention something after careful thought and observing the earlier classes.  Always remember peeps don't sacrifice your form by going rx'd.  A lot of times we will have perscribed certain weight for different exercises that come up in our WOD's.  However if your form is not on point(full range of motion, exhibiting proper control and/or showing the basic mechanics of said exercise), then please do yourself a favor and "scale the weight".  The weights posted are goals you should strive to achieve.  Sometimes they are manageable and sometimes they are not.  Don't let your ego get in the way!!!

For instance, there was only 1 guy that went rx'd today but nonetheless others used 95# and their form was really good and the time was good.  If we as coaches allow you to use weights you should not be using, then we are not looking out for your safety or your fitness.  Remember we are just trying to keep you injury free and to really get down the basics down of a movement before increasing the weight.

Tips for the snatch:

• Get your hips extended and shrug
• Elbows high and outside
• And PULL yourself under the bar FAST!!!

  "Perfect practice, makes perfect"

Friday May 29, 2009

The General

10 Rounds for Time

6 Power Snatches(95/135)

10 Wall Ball Shots(14/20)

Thursday May 28, 2009

PRINCETON

4 Rounds for time

400m Run

15 OHS (65/95)

15 Box Jumps

15 KB Swings (35/53)

Wed May 27, 2009

Deadlifts

3-3-3-1-1-1

Mini Wod

6 rounds

10 Wall Ball

10 HSPU

The results of today's destruction!!!

This WOD(40min of destruction)honored 5 five fallen hereos.  We thank all of you for coming out to support us and our troops.  Here are the results:

Vanilla 458, Pink 237, Alex 277, Caliente 361, Spark 306, Peta 415, DEA 461, Nemo 311, Bruce 380, E-dawg 340, Zac Action 452, K2 331, Tracey 378, Crumpet 415, Stretch 359, Sommer 394, Karl 267, Harvey 219, Eric 231, Stacy 381, Gladys 414, Ali 362, Penny 447, Show 414, Bazooka 506, N-Dawg 409, Jodee 296, Shery 224, Ghost 388, Ashley 342, Steve 362, Loca 378, Donna 480, Frank 442, Prince 444, Jacq 595, Flash 426, Chanel 408, Jtizzle 394, And 1 465, Gator 354, Fish 346, Mesa 436, Susie 420, Pat 497, Jvic 447, Dlite 485, Freddy 451, Turbo 485, Nick 523, Marky 513, Even 406, Spaz 318, Gina 346 and Hokie 222.

http://media.crossfit.com/cf-video/MemorialDay_CrossFitHeroes.wmv

Tuesday May 26, 2009

CrossFit HQ

AMRAP in 20 minutes

400M Run

10 Power Clean & Jerk (65/95)

Monday 25, 2009

080412 Hero WOD at CrossFit San Diego from Calvin Sun on Vimeo.

Here is a taste of what you are in for!!!