Tuesday

Rest Day

  Hey SuperFiters today is D day ! We weigh and measure today ! So I hope we all had fun this last month on the paleo challenge. I think we will take the measurements tomorrow becuase everyone will be here. So you all get one more day. I've had a few people ask to do another challenge for February because they love January sooo much. So for anyone who is interested we doing a February challenge too ! let me know if your down.

Check this out !

Monday

CrossFit 11:00 a.m. 4:30 p.m.

Part 1
5 Rpunds
5 rocks, 15 second hold. ( complete 5 hollow rocks, at the end of the 5, hold the position for 15's)
3 chin ups, with 10's hold at the top of the bar at the end of the 3rd chin up, with chin over bar.

Part 2 
3 Rounds 
12 deadlifts 
20 sit ups
12 clean and jerk
20 hand release burpees

 

Friday

    How are your legs feeling SuperFiters ?! You feeling super buff yet ? Theres one good way to turn into a bad ass. SQUATS ! Squats make you a machine. high weigh low reps or heavy weights low reps. Its all good. So no matter how bad your legs hurt know its only going to make you a bad ass in the end. So I know your legs must hurt form yesterdays wod so today we'll stretch them out real good and then give them a break in the WOD. I'm proud of everyone who did this WOD because it was very hard and very painful. Nice work everyone keep it up ! Sean we'll get our revenge in the jump ropes.

CrossFit 11:00 a.m. 4:30 p.m.

5x5 Back Squat... just kidding no squats today

Tabata - 4 minutes of one movement. In that 4 minutes you will be doing 20 seconds of work and 10 second of rest for the whole 4 minutes. Then we will take a one minute break and move on to the next movement. we will do that for 4 movements.  

med ball sit up throws to a partner. (we will have a partner for this one)
man makers
kettlebell swings 
push press

So awesome ! I was just talking to Jen about this yesterday I'm glad I found a video of it. Not technically fitness related but cool none the less. Check it out

Thursday

Rest Day

Wednesday

   Were half way through the week so it's time to ramp it up ! Were starting off with an overhead press and then were going to do a little WOD. Get ready its going to be a leg burner !! Just a friendly reminder the paleo competition is almost over. the last day will be Tuesday so finish out this month strong and we'll take the body fat again on Tuesday.

CrossFit 11:00 a.m. 4:30 p.m.

5x3 overhead press 


followed by 


20 air squats, 1 double under
19 air squats, 2 double unders
18 air squats, 3 double unders
17 air squats, 4 double unders 
all the way down until you hit
1 air squat, 20 double unders

This is proof we can have super powers 

Remember whatever you do do it like a boss !

Tuesday

Rest Day

Rest day today. Eat well rest hard and were going to hit it hard tomorrow !!!

Monday

Part 1 

For 5 minutes on the minute 
15 hollow body rocks
5 Handstand push ups

Part 2

3 rounds for time
50 cal on bike 
7 hang power cleans
14 overhead walking lunges w/ weight
21 kettlebell swings

Friday

    Today is a special day. Both good and bad. One of our own is leaving. Cody Ray is leaving us and on to bigger and better things. He's leaving for boot camp this Sunday so todays going to be his last day here at the Zoo. So what I'm going to do is put together a special WOD to send him off right. I just wanted to say thanks to Cody for coming in kicking ass and not giving up no matter how hard the WOD was. Your going to do great in the air force man you got a great head on your shoulders and great work ethic. Its sad to see you go but were all happy for you and very appreciative of what you doing. Thanks Cody !


CrossFit 11:00 a.m. 4:30 p.m.

The reasoning behind this workout is its 20 minutes because Cody is 20 years old, 1 strict pull up because its the first month of the year and he's going to be doing a ton of these so lets get him ready, 20 hand release push ups because today is the 20th and he's going to be doing these in boot camp also so he might as well get use to it. and 12 kettlebell swing because its 2012 and I just like kettlebells and think they're a super functional movement. so there you go that's the method behind today's madness. Good luck and farewell !!!

20 minute a.m.r.a.p.

1 strict pull up
20 hand release push ups
12 kettlebell push press (6 on each arm)

Just in case you have'nt seen this yet

Thursday

Rest Day

Whats up Superfters ! We had an awesome day yesterday with the clean and jerk ! First off I want to say congratulations to Jolene she  clean and jerked 65 lbs for 2 reps ! nice job ! So Ive been messing around with the video editor on my computer and I put this video together of the progression of Seans clean and jerk. I'm going to make one of the whole class later tonight or tomorrow so stay tuned ! Oh before I forget congrats to Johnathan to for his 135 clean and jerk and to Wendy for hitting 100 !!!

Wednesday

    So were going to do things a little different today were going to do a WOD from CrossFitGymnastics. Its more skill work and strength without the super high intensity that were use to from CrossFit. I think it will be a great addition to our workouts. Let me know what you think !


CrossFit 11:00 a.m. 4:30 p.m.

5x2 Clean and Jerk


followed by 



Round 1:
20 Push ups, 20 Hollow Body rocks, :20s Handstand on wall ( Chest -or- Back facing)
Round 2:
15 Push ups, 15 Hollow Body rocks, :30s Handstand on wall ( Chest -or- Back facing)
Round 3
10 Push ups, 10 Hollow Body rocks, :40s Handstand on wall ( Chest -or- Back facing)

Lift like a convict baby !!!!! 

 I put this highlight of Iron Mike Tyson up jsut because its mind blowing how good his speed and hand eye  coordination is. Also watch his skill on the jump rope.

Tuesday

   Rest Day
 

     Good morning Superfiters ! I just wanted to say nice work yesterday. all of you killed that WOD yesterday. And a big thumbs up to Jake for doing it as Rx'd ! Also Sean and Johnathan both had amazing times with close to Rx weight. Sean did it almost all Rx'd except the overhead squat and Johnathan used 65 lbs. Those are great weights especially for a couple of dudes who just started. Nice work fellas ! I know we've been on the paleo kick for this month so I'm going to put up some good recipes and snacks. Also I've recently been getting into this alkaline thing too. I'll post a video explaining it a little more fully. I think this will be a great addition to what were doing. If anyone wants some more info just come talk to me.

Omelet Muffins

Ingredients

• coconut oil or paper muffin liners
• 8 eggs
• 1/8 cup water
• 8oz cooked meat (ham or sausage) cut or crumbled into small pieces
• 2 cups diced vegetables (asparagus, peppers, onions, broccoli work well, but use what's on hand)
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
4. Pour mixture into the muffin cups.
5. Bake for 18-20 minutes.

Grilled Chicken with Rosemary and Bacon

Ingredients

• 4 tsp garlic powder
• 4 boneless, skinless chicken breasts
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• 4 sprigs fresh rosemary
• 4 thick slices bacon

Instructions

1. Preheat outdoor grill for medium-high and oil grates (or use a heavy bottomed skillet over medium heat on the stove).
2. Season chicken breasts with garlic powder, sea salt and freshly ground black pepper.
3. Lay one rosemary sprig on top of each chicken breast and wrap a slice of bacon around to hold the rosemary in place. Secure each piece of bacon with a toothpick or another rosemary sprig.
4. Cook the breasts about 8 minutes per side on the grill, or until juices run clear and there is no pink in the middle. Note: if you are cooking chicken in a pan on the stove, more time is needed per side. Cook until internal temperature reaches 165° F.

Sautéed Shrimp

 Ingredients

• 2 Tbs olive or coconut oil
• 1/2 lb raw shrimp; deveined and peeled
• 2 Tbs chili powder
• 1 Tbs garlic powder
• 1/2 Tbs parsley
• cayenne pepper, to taste
• freshly ground black pepper, to taste

Instructions

1. Heat olive oil in a medium saute pan over medium-high heat.
2. When pan is hot, add shrimp and cook for 1 minute.
3. Stir in chili powder, garlic powder, parsley, and cayenne pepper, and saute for an additional 3-5 minutes or until shrimp are pink and fully cooked.

Monday

       Its Monday !!!! And its time to get back on track. I hope your all staying on the paleo diet because its almost the end of the month and the winner gets all the loot ! Were going to start this workout with a good ol' fashion chipper WOD. Its actually the WOD I have to do for the wodclubopen so I figured I'd share the love. Also dont get too scared because we will scale as needed.


CrossFit and Crossfit Gymnastics 11:00 and 4:30


50 Toes to Bar
40 Box Jumps at 24"/20"
30 Bar Facing Burpees
20 Sumo Deadlift High Pulls 
10 Overhead Squats

Time/Score
Johnathan - 11:31 (s.d.h.p. #65, overhead squat - #65)
Sean 10:04 (s.d.h.p. #95, overhead squat - #75)

 Saw this little girl and figured I'd share the video. This girls is a bad ass !!!! When I grow up I want to be this little girl

Sunday

    Hey guys sorry I didn't get to the blog yesterday. I didn't do as well as I wanted to but it was definitely fun and hard. Thanks for all the support I wish I could have done a little better but its all good. See you all tomorrow ! Oh also, I didn't get as many pics as i wanted so here's a couple I got while I was there.

Firt Pic is me on the row, second is Austin from The Den CrossFit in Medford and third is just a pic from the last womens event

Saturday

Competition Day   


    Hey Superfiters its officially competition day. I just wanted to say thanks for all your support and being behind me. I'm still sick Id say I'm about 60% right now. My throat is sore and my head hurts like a mofo but I went down and registered and I'm scheduled in heat 3. we'll see ow it goes. I'm going to give them hell today sick or not. expect updates with pics and video later this afternoon. I'm guessing between 12 and 2. also sorry for the no post on Friday.

Thursday

   Hey SuperFiters I apologize for today I'm not going to be able to make it in. I officially got that sickness that's going around. I'm going to put the WOD and warm up on the blog in case anyone wants to come in. Thank for your understanding and i do plan on still going to Bend tomorrow, Sick or not I'm going to compete. I just don't want to give any of you this cold.


Make Up Day 

Warm Up
10 steps walking spiderman stretch
10 boot strap squats 
10 inch worm to push ups
3 way hammy 
alternating calve stretch 

WOD 3 Rounds for Time 
20 cal on bike 
10 sumo deadlift high pulls 
30 sit ups 
10 hand release push ups

Just a quick video by Kelly Staret. This guy is on his game. Check this video out

Wednesday

  Good morning SuperFiters ! Its Wednesday and I hope your well rested and ready for a challenge. We're doing the filthy 50 today. For those of you who have done it you know what to expect. For those of you who havent get ready to challenge yourself today. This is a long workout but dont let it scare you. Eat good today and prepare yourelf for some bad assness ! Its time to take it to that next level. This will be a great WOD to put down in your notebook and remeber you time because we WILL do this again. Also for the people doing the modified version its called the dirty 30 so instead of doing 50 reps of ecerything your going to do 30. So put you big boy or girl pants on and lets kick this WOD's ass !!!!

CrossFit and CrossFit Gymnastics 11:00 a.m. 4:30 p.m.

Filthy 50 or Dirty 30

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Today's Times :

Wendy - 33:03
Kurt - 32:20
JohnATHAN - 33:50
Sean - 54:50

MY computer is acting all weird and I cant upload the videos I want. As soon as I get to work I'll post up some more videos.

Tuesday

Rest Day

Rest day today. Take advantage and get ready for tomorrow. Also for the people who work out Friday at 4:30 I'm not going to be here I'll be on my way to Bend for the Oregon Games so were going to have a makeup day on Thursday at 4:30

Monday !!!

   Its Monday and its our final week before the Oregon Winter Games so get ready !!! Lets train hard this week and have fun this weekend. Im planning on leaving friday afternoon so if anyone is riding with me le me know. Also if your not signed up yet let me know today before we start our WOD and we'll get you all signed up. I havent made any hotel reservations yet either so we should get together today and find out who's rooming with who. Alright ya'll have a great day and ill see you today !!

Crossfit 4:30

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Crossfit Gymnastics Basics

5x5 push press

followed by

5 Rounds

4 HSPU

6 Pistols

15 GHD Situps

20 Box Jumps

So I tried for the life of me to find the video from the Summer Oregon Games and I can't find it. Sorry. So I'll put this up instead.

LETS GET READY TO RRRUUUUUMMMMBLE !!!!!!!!!!!

Friday

CrossFit 4:30 

5x2 Clean and Jerk



Followed by

Three rounds for time of:
20 Cal on Bike
30 Box Jump
20 Kettlebell Swings



Crossfit Gymnastics basics 

4 Rounds for time:
Run 400 meters
20 sec L sit (Form -see below)
15 Dumbbell Thrusters (1/3 of your Bodyweight /2)
7 Ring Dips (Strict, Good Position No Form Break)


I saw this on Crossfitgymnastics.com and had to share it with you guys ! Pure craziness !!!

Thursday

Rest Day

Wednesday

     Time for work ya'll its our first official day of Crosssfit while we are on the Paleo Challenge. Remember to make good decisions and eat well. Lets start the month off right and see how much body fat we can rip off this month !

Crossfit 4:30

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Crossfit Gymnastics Basics 11:00

5x5 Overhead Press

Followed By

4 Rounds for QUALITY
5 Overhead Squats
10 HSPU 
15 Toes To Bar

Tuesday

Rest Day

For whatever reason the blog did'nt post today sorry

Monday

    Happy New Year Superfiters ! I hope you all had a great weekend and new year. Its a new year and we should kick it off right ! I have a pretty brutal WOD in store for us but its all good I know we can handle it and its a great way to start off the new year. Let the new year know we aint playin around ! ;-) Also don't forget were doing the January Paleo Challenge. Its a $5 buy in winner take all and were going to be taking body fat and measurements to day so be ready and be ready to get the body we want and deserve starting NOW !

Crossfit 4:00 p.m.

"Happy New Year"
1 mile run 
3 Rounds of
10 burpees
15 pull ups
20 floor wipers
1 mile on the bike



Crossfit Gymnastics Basics 11:00 a.m.

5x5 Back Squat 


followed by 


5x3 Dips (weighted)

We have no excuse to not work out