One Up


After Matt M successfully hit several Muscle-Ups with one of our new 30# Wall-Ball’s between his feet before heading off to work, David and PJ had to “one-up” Matt after he left, so they brought out the 45# D-Ball for a try.  No problem for either of them!  (Though I am pretty sure it wouldn’t be a problem for Matt M either.)


David M makes an attempt at the 60# D-Ball and…ALMOST gets it!!  After getting through the most difficult part, the transition, he starts to press out of it and, just before reaching lock-out, it slips ever so slightly and falls to the ground. (Maybe Matt M will be the first to get the 60#!)


Nadia, one of CrossFit West’s earliest members, officially does her first RX’d named benchmark WOD, “FRAN”!! …Fran is one of the “Original Girls”, a.k.a.; “The Storms”, and as you all know, is both profoundly wicked in it’s effectiveness and beautifully elegant in it’s simplicity.


ATTENTION: Monday, 1/21/13 – MLK Holiday. 6:30PM CLASS IS CANCELED.


Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For a great old-school CFHQ wod demo and explanation by the man himself, CrossFit Founder, Greg “Coach” Glassman: