“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

100 Mile Movie

Three rounds for time of:
30 KB swings
21 Burpees
Run 400 meters

Endurance

#1 10 x 100m all out sprints with 90 sec recoveries

#2 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

Follow the endurance WOD’s as written….Do NOT deviate from them….I prefer you to run outside if you are unable you can use a treadmill…..WOD #1 Dont use a treadmill….Anyone anywhere can mark out 100m inside or outside …….WOD #2 Do NOT change your speed on the treadmill…. Hold your best pace possible

Please POST times under comments

If you are following some other running program to prepare for your race STOP following this program

Any ? Please email me

Meters to Miles converter

Henry enjoying a cold one

Nov. Pain Storm

500m run

5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex

400m run

4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

300m run

3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

200m run

2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

100m run

1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

65lbs/95lbs

Scale weight to your fitness level

Turkey Day Run with family and  friends cant get any better than that

There is nothing quite like sharing a laugh or a cuddle with your boys.  Our neighbor Jessica has two of the most adorable and precocious little boys ever.  Our boys hound her every time she pulls into her driveway, asking if Jayden and Jayse can play.  (Sorry, Jessica!)   Anyway, a lot has gone on in our little neighborhood in the past year, and I think we all have realized just how precious each moment we’re given really is.

I was so happy to capture this special time in their lives, memories Mommy can look back on with a full heart, and portraits the boys can look back on years from now to be reminded how very much they have been loved.

Always safe in Mommy’s arms…

Jessica wanted some shots done for her Facebook page as well.  She is so beautiful!  (and her hair always looks gorgeous – she’s a hairstylist at Lauren Michael’s Salon & Spa in Redlands; can’t wait to let her go to town with my hair!)

As you can see, these boys are seriously cute!

And lastly, a candid, finger-in-the-nose, full-of-laughter family shot… 

Thank you so much for sharing this special time with me, Jessica.  I am so thankful for your friendship and of course those cutie pie boys, too!  Can’t wait to show you the rest at your View & Order Session…

Rest Day or Make up a WOD you missed

This Sat. @ 8:30am is the first meeting for the Diamond Valley Lake Marathon…Then the WOD

New Endurance class Mon and Wed 6:30pm or join the morning crew @ 5:30am Tues and Thurs

SealFit.com

Kevin Penner is a fan of

CrossFit by Bodyfit

Create your Fan Badge

Ass 'n abs Annie

50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Kevin Penner is a fan of

MACCA

Create your Fan Badge

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Very good and interesting artcle by Joey from CrossFit Chaos……..Click here

Congrats to Elena and Jenn B……Top finishers in age group

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

After the race @ The Buffalo Alley 10k and 5k

Nasty Girls
3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

No workouts Friday…….and Saturday

We will be hitting the Buffalo Alley 10k and 5k and the kids will be doing the 1k….see you there!

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post total time.

BodyFit Baseline WOD
50 SDHP’s
40 air squats
30 sit ups
20 push ups
10 pull ups

Skill work
Muscle Snatch

Congrats to Nick for getting his 1st Muscle up last night!

Welcome to the club

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Halloween Pumpkin Murph

For Time:
1 mile pumpkin Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile pumpkin Run

Post total time.

Rest Day
or make up a WOD you missed

Great Job to everyone yesterday!
Everyone PR,d on Deadlifts!
Paul F 435lbs
Kevin 415lbs
John V 350lbs
Steve B 325lbs
Dion 325lbs
Paul B 300lbs
Tim 280lbs
Brent 245lbs
Camille 225lbs
Lynay 200lbs
Jenn V 195lbs
Elena 160lbs

If you want a CrossFit by BodyFit shirt go to

Printfection.com

click on see all products pick color / style and let Paul F know tomorrow

Deadlift 1-1-1-1-1-1-1 reps

Paul Got his 1st Muscle Up!

CF Football WOD

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Congats to Paul F …. He got his 1st Muscle up yasterday!

Video and pics coming soon!

Surprise WOD today

Could be Fran or maybe a 10k Murph or ? Any ideas?

The 5:30am Group…….What were you doing at 5:30am this morning?

Five rounds for time of:
Run 400 meters
15 Pull-ups
15 reps, 75 pound overhead squat

AMRAP in 20min of:
21 Kettlebell swings
15 Burpees
9 Knees to Elbows

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

“Tabata Something Else“

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Inland Empire Race for the Cure

Sunday, October 18, 2009

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Welcome Michelle,Braxton, and Paul…….Newest members of our family!

“TIMOTHY”

With a continuous running clock do

5 rounds with a self timed 1 minute rest between rounds

150 Jump rope
20 Medicine ball Clean and Jerk
20 Sit-ups
20 Kettlebell swings, 1.5/1 pood
20 Burpee box jumps, 30/24 inch box

Wear 20 lb vest or body armor if you have it.

This WOD was developed on August 7, 2009, by Michael Moseley and Stephen Carpenter Jr. in honor of Deputy Timothy David Graham, who was a three year veteran of the Pima County Sheriff’s Department when he was killed in the line of duty on August 10, 2005.  Timothy’s widow, Sherry, was consulted during the development of this workout.  She provided essential input about Timothy’s interests, hobbies, and types of fitness activities that he preferred.  After speaking to Sherry, it was clear to us that this workout had to exude a mixed martial arts theme and rise to the level of a true “hero” WOD.  Additionally, the workout would also need to follow a pattern similar to a round of fighting in a mixed martial arts bout.

Religion ( From CF Football)

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20″

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.