Friday, November 21, 2008
Flashing Lights, Flashy Nights
“J.T.”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups
Post time to comments.
Ronnie’s “Double Bodyweight” Deadlift
We will be hosting our Free Saturday workout, tomorrow, at 10:00am. The workout is scalable to all fitness levels, so feel free to bring friends and family. We will also be holding our weekend Fundamentals Class from 8-10:00am. Please see our FAQ section for more information. Thanks.
let it be noted I winded myself pretty damn good flying onto my back like that. I guess I need to work on my balance.
November 21st, 2008 at 12:32 am
omg i just laughed so hard. nice work E.
November 21st, 2008 at 12:56 am
this was on crossfitcoronado: GENIUS!!!
Wednesday November 19th
In honor of our members refusing to post their times to comments, CrossFit Coronado presents:
WOD
“Fran Gone Bad”
3 Rounds for Time:
90 Seconds Max Effort Thrusters Men 95#, Women 65#
90 Seconds Max Effort Pull Ups
90 Seconds Max Effort Burpee Box Jumps, minimum 20″ box
60 Seconds Rest
The structure of this workout is identical to Fight Gone Bad. Rotate from exercise to exercise after each 90 second interval. Each repetition counts towards overall score.
November 21st, 2008 at 5:03 am
bread
and
butter
November 21st, 2008 at 7:15 am
hi
koy, that should make up for all of the time i missed this week on the blog
November 21st, 2008 at 7:27 am
Post Workout Meal last night = 2 grass-fed beef patties, sweet potato, 2 cups of spinach, an orange…..
1/2 slice of Oh My God cake, 1/2 slice of Cookie Monster cake, coffee, single espresso
FTW!
November 21st, 2008 at 7:37 am
WOD looks great - good luck night crew I have the early hockey game tonight. See you all again come Monday!
Might have to cheat this weekend and go for the Pumpkin Spice latte…
November 21st, 2008 at 7:49 am
I just did Fran Gone Bad..and…it….was…AWESOME!! I also did Grace right before that too.
November 21st, 2008 at 8:27 am
9:15 (had to add an extra abmat for the last set of HSPU)
For those of you who don’t know… Ant is RE-diculous! I watched him do Grace, then after a few minutes of resting I watched him DOMINATE Fran Gone Bad. Ant, you are a beast!
November 21st, 2008 at 8:44 am
Ant: What was your Grace time?
November 21st, 2008 at 8:55 am
Thanks Aaron! I am humbled.
Justin- 7:10..full squat clean.
November 21st, 2008 at 9:01 am
Full squat clean = you are crazy.
November 21st, 2008 at 9:07 am
Hey guys, I think we are going to host a Krav Maga fundamentals class soon. It’s a really neat class, with a lot of the philosophy of CrossFit. Plus you get to feel like a badass. Here’s a video:
http://www.youtube.com/watch?v=_OBkmSvglUc&feature=related
You should really consider checking it out. It’s all extremely practical, basic moves, with devastating results!
November 21st, 2008 at 9:19 am
Who are those adorable kids?
November 21st, 2008 at 9:46 am
What the hell Koy? Thanks for letting me know you went to my favorite retaurant!
November 21st, 2008 at 9:55 am
The one with the hat is one if my little brothers, Stanford, the blonde kid is my only nephew, Will aka Willie-Bo-Bo aka Superman
November 21st, 2008 at 9:59 am
sam, what time will you be there tonite? i would like to get a workout before v-ball and have to be there at 7 p.m., my nite to setup the gym.
November 21st, 2008 at 10:07 am
hahahaha that video will never get old!
ant: aaron is right, beast beast beast
mere: breadwinners’ san antonio scramble and normandy french toach ftwww (that’s triple win, y’all)
sam: i owe you a kozy coffee…hope you survive your crazy day
dean: you’re interviewing right now…please don’t move to lubbock!
everyone else: happy fridayyyyy
November 21st, 2008 at 10:14 am
How come no one posts times anymore??
November 21st, 2008 at 10:19 am
I knew we should have called you Sam. I kind of assumed you would already be there. Sorry! That cookie monster cake is like heaven! Better than the oh my god cake, in my opinion.
November 21st, 2008 at 10:20 am
for aaron cave 10:25am
November 21st, 2008 at 10:25 am
it is now 10:32 aaron
November 21st, 2008 at 10:32 am
I guess I hardly ever post times because I do so many substitutions that it’s not meaningful. I leave the competition to the people who are actually qualified. (9:40 this morning, with box, jumping, and knees)
November 21st, 2008 at 10:45 am
No matter what you sub, you should post your time and you subs. If you look back at my posts, I usually post my time and a little note about what was hard, strategy or what I need to work on. While I am sure the 6 p.m. class uses all of that info to their advantage, I actually write it for me so that next time I will know.
As for today, I missed this morning, super sore throat, clogged sinuses, and 33 degree WOD mostly inverted did not sound like fun this AM. I may try to come to the 6er today.
November 21st, 2008 at 10:57 am
Great workouts this week! Thanks to everyone for the encouragement. I now have less mobility in my shoulders than John McCain!
November 21st, 2008 at 11:11 am
I love it. The blog is making a rally today!!!!!
November 21st, 2008 at 11:18 am
I just have to share with everyone what just came out of Adriane’s mouth while staring at herself in the mirror….
“Wow… my guns are loaded today!”
November 21st, 2008 at 11:25 am
Very cute Sirkis and Patrick…. Very cute.
It actually took me a second to figure out what you meant with the posting of the “time”. Nice one.
November 21st, 2008 at 11:25 am
I am posting this again bc yesterday’s blog was weak. I hope everyone has a chance to watch this video. This video speaks volumes about always going 153%!!
http://www.youtube.com/watch?v=6VKUSgHPm4E
November 21st, 2008 at 11:32 am
Does anyone else have a sore ribcage after snatches yesterday? Mine is killing me!
November 21st, 2008 at 1:11 pm
8:33–subbed band ring dips and dumbell shoulder presses
November 21st, 2008 at 1:48 pm
Do you guys do any classes with kids?
November 21st, 2008 at 2:24 pm
8:16 - push-ups on my knees/mostly jumping, some band ring dips/presses using 15- and 8-pound dumbbells. Major substitutions, but it gave me a great workout just the same!
November 21st, 2008 at 2:45 pm
8:53 with band ring dips and dumbell shoulder presses
great warmup and tough workout that forced me to end with knee pushups for my last couple
Very cold - new found respect for the 6 and 7 am classes….thanks Sam!! you have been at the gym all day and still got us going
I also would like a kid crossfit!!!
Hope everyone has a safe / fun weekend
November 21st, 2008 at 2:50 pm
Oh, and being a Pats fan I really appreciated that video. Thanks for posting it, Ant. I remember the play but had never seen the segment, and neither had my Dad. I sent it to him and he sent it to his contact list with the subject line, “Never give up.” It’s awesome.
November 21st, 2008 at 2:51 pm
Dee, did you use your new gray weight vest!!??? That water holder it has on it is amazing.
November 21st, 2008 at 3:19 pm
Stephen,
We run a kids group in the summer, but most kids that want to train with us are so busy with regular fall sports its hard for them to come in (see: Cliff’s kids). Our only request is that the child wants to actively participate, and isn’t forced to.
November 21st, 2008 at 3:21 pm
Like Travis, I like to put my time and comments for future reference and encouge others to do the same.
Today’s WOD - 12:28 using the band on the ring dips. ROM on HSPU was limited on the last set.
Have a great weekend!
November 21st, 2008 at 4:36 pm
hi
November 21st, 2008 at 4:54 pm
Hey Aaron. I used the vest once — for a 400m run. I plan to use it when running, but the last few WODs weren’t meant to be done with a vest. Or at least I don’t think I could have. Imagine me snatching 80 pounds with a weighted vest. Don’t think so!!
I do have to admit the vest looks pretty cute next to the “manly, beastly” ones : )
November 21st, 2008 at 5:22 pm
Hi Koy : )
November 21st, 2008 at 5:23 pm
This one hit my weaknesses big time —
10.40 w/ band on dips & 30# DB shoulder presses for HSPUs. Must get HSPUs into the arsenal.
November 21st, 2008 at 5:38 pm
Get it Mark!
November 21st, 2008 at 10:06 pm
10:27
November 22nd, 2008 at 9:38 am
44/5′9/203
15/12/9
It killed me. Assisted HSPDU’s. 18:34. I’m a wuss.
November 23rd, 2008 at 5:16 pm
Man CF DC rules.
Whose kid is that? Cutest kid ever.
December 6th, 2008 at 11:55 pm