Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
From Thursday’s workout:
Posts Tagged ‘gym’
Saturday Mish Mash
Saturday, August 7th, 2010Prowl for a Cure
Wednesday, August 4th, 2010October is Breast Cancer Awareness Month. At a CrossFit Pleasanton, we are aware of breasts. In honor of the women (and men) struggling with breast cancer, we have decided to have a charity to support the cause. On Sunday, October 17 at 11 am the prowling will begin. It will end at 3pm.
Of all the exercises we have done, nothing probably comes closer to the feeling of Chemo than pushing the prowler and getting the “prowler flu”. So thanks to Maas brothers and EliteFTS, we have a brand new Pink Prowler for the Event.
Participants will be sponsored for the amount of “laps” they do with the prowler in one hour. A lap is the usual prowler push to the end of the building from our rear roll-up door and back. Participants will get sponsors that will pay a certain amount of money for a “lap”. An example would be that I sponsor Megan. We agree that she will get $1 for a 90# lap, $2 180# lap, $4 dollars for 270# lap and a $20 bonus if she throws-up from the Prowler Flu.
Run and Burp
Friday, July 30th, 20106 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Highlights from the power lifting meet:
Jeff & Kosta on ABC7 News this morning
Friday, July 16th, 2010Moving Some Bodyweight
Thursday, July 1st, 2010Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
After several weeks of STRICT dieting and 3 a day workouts, Lisa had her first competition of the year. She finished 5th overall. Then she rewarded herself with food….and lots of it. Congratulations! All that hard work paid off. She’ll be doing another show in San Jose in mid July.
Looking lean and tan
Post Show Peanut Butter O Face
Cleans
Wednesday, June 30th, 2010Clean 3-3-3-3-3-3-3
Barbell Madness
Tuesday, June 29th, 2010Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
“Helen”
Monday, June 28th, 2010Complete three rounds for time of:
400 m run
21 kettlebell swings
12 pull ups
After much anticiption, CrossFit Pleasnton t-shirts and tank tops are in! Order online (see “Retail” link on the right hand side of the page) or see Aislinn or Paul to get yours for $20.
On Wednesday, June 30th ABC7 will be running a story about two of CFP’s amazing athletes that personify our motto “Re-Activate Your Life.” See Jeff and Kosta at 5:20am, 6:20am, 11:00am, 5:00pm, 6:00pm and all day at www.abc7news.com.
And while we’re talking about awesome athletes, CHECK THIS GUY OUT!
At the begining of February Elico was sitting at 156lbs and 19% body fat. By the end of May he had put on 7 lbs of muscle, lost 15lbs of fat and was down to 148lbs and only 10% body fat.
Nothing tell his story quite like this before and after. Good work Elico!
“Almost ALL change came when I decided to sit down and improve my nutrition. I put a lot of effort into figuring out what and how much to eat– the most significant change being a substitution of breads/pastas later in the day with healthy vegetables such as spinach and broccoli. Talking to Paul and Dan made a big impact, as I learned to introduce cottage cheese at night, healthy fats such as almonds and fish oil caps, and solid protein sources instead of multiple shakes. For me the value in Crossfit not only comes in the form of major motivation when working out with our group and trainers, but also in allowing me to concentrate most of my effort on the food I eat. As far as working out goes, all I have to do is show up. ”
Deadlifts and Handstand Push Ups
Sunday, June 27th, 20105 Rounds for Load and Time:
5 deadlifts
5 ring handstand push ups
Challenge yourself today to progress your handstand a step beyond where you normally scale to. If you are on a box, get a taller box. If you’re doing handstand push ups already, grab some paralettes.
Gymnastics Tomorrow
Saturday, June 26th, 2010Just a reminder. Gymnastics tomorrow will be held at Gymfinity at 230 South Vasco Road in Livermore. They’ll be teaching front and back tuck progressions and jumping on a giant trampoline. Not to mention….there’s a foam pit! Class will start right at 10:30. This is class is meant for adults only. These classes have been a lot of fun so far and with all the extra room and equipment, this week should be even better!
