Friday Jan. 23, 2009

50-40-30-20-10 rep rounds of:

Double Unders
Sit ups

compare to: 081101
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Is this excessive or is it just me?

Thursday Jan. 22, 2009


5 rounds for time of:
15 Db Split Cleans, 40, 30
21 Pull Ups

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For those of you that chose this WOD before compare to: 081211

Brian works hard in every workout. Sometimes too hard!

Wednesday Jan. 21, 2009

Overhead Squat
compare to: 081127

Max hanging L-Sit Hold x7

Our Saturday kids program wokring on Handstands with Coach Bougs.

I’ve noticed a drop in posts for the DU challenge… Is everyone still doing it? Don’t forget to post your scores!

Tuesday Jan. 20, 2009

For Time:

1500m row
150 Sit ups
150 Squats
150 Double Unders
150′ Walking Lunge

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Enjoying some holiday treats back in December.

Monday Jan. 19, 2009



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Rest time after last Saturday’s Tabata WOD

“GOAT” – Described bellow by Kelly Starrett of San Francisco CrossFit

“Our good friend and super coach Brian McKenzie from Crossfit New Port Beach called us last week with a new idea he’d hatched. He called it the “goat”. Ironically we had also been kicking around the “goat” concept at about the same time. Thus was born the “do what you suck at workout”. Goating is choosing two or three exercises you fear or hate or both, and running full steam at them. For naming elegance sake, just insert your name in front of the word goat to describe the combination of exercises that you both hate and suck at.” 

What would your Goat workout be???

Saturday Jan. 17, 2009

5 Rounds for time of:

15 Thrusters 45,30 lbs Db’s
50 Double unders

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Have a great weekend every one!

Friday Jan. 16, 2009


5 Rounds for time of:

20 pull ups
30 Push ups
40 Sit ups
50 Squats

Rest precisely three minutes between each round.

Compare to:070715

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Can you tell who made this sweat angle?

Thursday Jan 15, 2009

21-18-15-12-9-6-3 reps of:

SDHP, 95 lbs
Push press, 95 lbs

Compare to:080327

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Combining weightlifting, gymnastics and short distance, monostructral bouts, CrossFit is an effective fitness program.

Wednesday Jan 14, 2009

Front squat


Compare to: 081105

Pull up

Compare to: 081103

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Tuesday Jan. 13, 2009


30 reps for time:

Clean and jerk 135, 95 lbs

Compare to: 080923

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To develop elite levels of fitness one must prioritize their training approach.* Notice nutrition is the foundation.