WOD March 16

Happy St. Paddy’s Day to our Irish CrossFit Peeps across the Pond!

For time:

• 25 Squats
• 25 Push-ups
• 25 Pull-ups
• 25 Sit-ups
• 50 Squats
• 50 Push-ups
• 50 Pull-ups
• 50 Sit-ups
• 75 Squats
• 75 Push-ups
• 75 Pull-ups
• 75 Sit-ups

Post time to comments.

No green beer till this wod is done!  Then you can draw the FirePower logo in your Guiness.

Yummy Zone soup recipe:

http://ipost.com/form/zonelabs/viewhtml/9z1zpmr06gjt4jnphdv29icrhkhf0hmp1tlnhilkg7g

WOD March 16

• Overhead squat 1-1-1-1-1 reps
• Front squat 1-1-1-1-1 reps
• Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Have you seen our post “A CrossFit Family Needs Help“?  If you can’t make the event, we are accepting donations for Jeremy at the front desk.  Deadline is April 2nd.  Many thanks to Mark & Dawn for supporting to date.

Also, calling all home cooking chefs.  We have a special project/need for some help.  Contact Andrea or Kim for details of our “under cover” venture to make someone’s life a little easier.

I thought you guys would like to see a tribute to the birth of FirePower.  Here’s 2 pics of the first day FirePower Boxing opened in January 2006.  A small room 12 ft wide x 60 ft long.  3 classes a week at 6pm.  Ahhh…the gool ol days!

March 15

Five rounds for reps of:

• 1 min Wall ball shots, 20 pound
• 1 min 15 foot rope climb
• Run 400m
• Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments

March 14: Big Fat Baseline

“Big Fat Baseline”

For Time:

• 1000 m row
• 80 Squat
• 60 Sit ups
• 40 pushups
• 20 pullups

SoCal sectionals

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate)
*note: penalty for putting the plate down or setting it on your feet – starting over at ZERO
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20#/14#)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Thanks to SoCal,this is there sectional qualifier this weekend,good luck to all.

Lunge Away

“Lunge Away”

Ten rounds of 15 x Deadlift and Push-ups

• Ten rounds for time of:
  135 pound Deadlift, 15 reps
  15 push-ups

Read below re. Vitamin D and muscle mass…

http://www.paleobrands.com/2010/03/09/vit-d-and-muscle-mass/

A great video for swimming training and how CrossFit has improved their program. This one is for Sharon and Liz whose kids are with the Milton Marlins swim team.

“Yards: Swimming with Champions” with Brian Nabeta, a CrossFit Journalpreview video [wmv] [mov]

WOD March 9

KAREN

150 WALL BALL 20/14

FYI, one spot has opened up in the Boxing Boot Camp on Saturdays.  4 weeks left.  Email Andrea for details.  It’s 90 min of strength & conditioning and sparring in the ring. Saturdays @ 11am.

http://www.youtube.com/watch?v=Sp6KkZ0vxV0

WOD March 8

Complete as many rounds as possible in 20 min. of:

5 clean and jerk   155/105

10 star jumps

15  push ups

Star jumps are a great movement to train hip explosiveness,and wow..what an ass kicker!!!! To perform the star jump, you start in an air squat position. You jump as high as you can and spread your arms and legs wide. In a perfect world, your head, hands and feet form the five points of a star while you are in midair.

Does anyone have a spare small fat panel monitor we can use/purchase for cheap at the gym? We need a 2nd one for the reception desk.

More info about getting strong…

http://drsquat.com/content/knowledge-base/fresh-look-strength

WOD March 7

Over head squat

3-3-3-3-3

Complete as many rounds as possible in 5 mins of :

5 thrusters  95/65

5 pull ups

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