Old Santa Barbara County Fire Training Pic
CF Warm-up x3
Complete for time:
4 Rounds:
400m run
50 air squats
Post time to comments
Then:
Tabata L sits (8 rounds at 20 seconds on, 10 seconds rest)
L-sit-demo...[wmv]
L-hold (L-sit)...[wmv]
Crossfit Info
SBC Fire Fitness Committee Links
Fitness Assistant
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July 2008
WOD 07-30-08
Like it was yesterday
"Burp Deadly Underneath it all"
CF Warm-up x3
As many rounds as possible in 20 minutes of:
5 x Burpee/Pull-ups (GI Jane style)
10 Deadlifts (185/105 lb.)
20 Double-unders (or Tuck Jumps)
Post time to comments
Burpee Demo...[wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Setup, Mark Rippetoe ...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]
Double-Unders (Brendan Gilliam demo)...[wmv][mov]
WOD 07-29-08
Greg Taylor showing us how he stays sharp
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Level I:
as rx’d
women 35#
Level II and III:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#
Level IV:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (jumping, assisted, or beginner pull ups)
Level V:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups (jumping, assisted, or beginner pull ups)
Sprint Mechanics, Arms - Karl Geissler...[wmv][mov]
Sprint Mechanics, Initial Drills - Karl Geissler...[wmv][mov]
Sprint Posture Drills - John Baumann...[wmv][mov]
Kettlebell Swing...[wmv]
Kettlebell swings...[wmv][mov]
Kipping Pullup Concepts...[ wmv]
Kipping Pullups, Step 1...[wmv][mov]
Kipping Pullups, Step 2...[wmv][mov]
Kipping Pullups, Step 3...[wmv][mov]
Kipping Pullups, Step 4...[wmv][mov]
Helen: Sub-7:00 (OPT)...[wmv][mov]
Helen Challenge, CrossFit Los Angeles - video [wmv] [mov]
WOD 07-28-08
click above for explanation.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
WOD 07-26-08
Congratulations to the new recruits for graduating, now they can do stuff like this for fun.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Level I and II:
As Rx’d
Try this with an AbMat or GHD sit ups for extra fun
Level III:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Level IV:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Level V:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
WOD 07-25-08
George showing the dumbbells who's boss
WOD In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Level I:
as Rx’d
Ladies 65#
Level II and III:
Three rounds, 21-15- and 9 reps, for time of:
65 pound Overhead squats
Burpees
Ladies 45#
Level IV:
Three rounds, 21-15- and 9 reps, for time of:
45 pound Overhead squats
Burpees
Ladies 25#
Level V:
Three rounds, 21-15- and 9 reps, for time of:
pvc-15 pound Overhead squats
Burpees
Overhead Squatting Safely...[wmv][mov]
Overhead Squat... [wmv]
Burpee Demo...[wmv]
Post time to comments.
Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible.
Infant Swim Rescue - video [wmv] [mov]
WOD 07-24-08
Crossfit certification seminar, 30 people getting ready to do Fran at the same time
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Level I:
As Rx’d
Women use 65#’s
Level II, and III:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups
Level IV and V:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
Firefighter Fran (CrossFit Norcal) ...[wmv][mov]
Fran (Greg and Annie)...[wmv]
Fran (Greg and Josh)...[wmv]
Fran - Colorado 2005...[wmv][mov]
Fran-Brett Marshall, 2:19...[mov]
Fran -CrossFit Edna Valley Kids ...[wmv][mov]
Fran -CrossFit Kids ...[wmv][mov]
Fran - CrossFit Hardcore Seminar Part 2 ...[wmv][mov]
Fran - 2:02, Josh Bridges ...[wmv][mov]
Fran - Speal, 2:05 ...[wmv][mov]
WOD 07-23-08
Not even a hard workout will wipe the grin off of Sammy's face
Rest Day (if you have already taken a rest day, try the workout below.)
2000 single unders
200 double unders
Level I:
2000 singles then 200 doubles
Level II and III:
200 Doubles
Level IV and V:
2000 Single Unders
Subs: Double unders can be done as Tuck Jumps. A Tuck Jump is done without the use of a jump rope, where you jump up and bring your knees to your chest. Your thighs should end up parallel to the ground at the top of your jump, and should be executed quickly.
Intro to the Jumprope, Buddy Lee...[wmv][mov]
Double-Unders (Brendan Gilliam demo)...[wmv][mov]
Double Unders...[wmv]
Jump Rope Variations, Buddy Lee...[wmv][mov]
WOD 07-22-08
Tanner looking like its a jog in the park, Martinez struggling to keep up.
Run 5K
Post time to comments.
Level I:
as rx’d
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]
Fixing Matt's Stride, Part I, Brian MacKenzie ...[wmv][mov]
Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
Level II, and III:
Run 2.5K
Level IV:
Run/walk 2.5 - 5K
Level V:
Run/walk 2.5K
