Today's W.O.D
Every 90 secs for 15 mins complete:
3 Turkish Get Ups Ascents (Right Side)
5 One Arm Kettlebell Overhead Squat (R)
3 Turkish Get Ups Ascent (Left Side)
5 One Arm Kettlebell Overhead squat (L)
KB weight - AHAP
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May 2012
Wednesday 05/30/12
Today's W.O.D
AMRAP 15 Mins:
3 Barbell Ground to Overhead (anyway) M-185# W-115#
7 Burpee over Barbell
200 Meter Run with Plate M-45# W-25#
Tuesday 05/29/12
Today's W.O.D
PT 1.
-Russian Twist 3x24 reps (12 each side)
M-35# Plate W-15# Plate
-Good Mornings 3x10 reps (Light Weight)
- Hollow Rocks 3x10 reps
PT 2.
Deadlift
1-1-1-1-1-1-1
Monday 05/28/12
Today's W.O.D
As we get ready to BBQ with friends and family, make sure to always remember those whom have given their lives so we can enjoy our freedoms. To all those who have served, and are serving currently in the military, thank you!
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Saturday 05/26/12
Team workout to be announced!!
Friday 05/25/12
Today's W.O.D
"Rookie vs Vet"
5 Rounds:
7 Pull Ups
7 Thrusters
7 Ring Dips
7 Burpees
ATTN DC Members!! Upcoming event!
On June 9th 2012, Delta CrossFit will be joining thousands of affiliates across the nation participating in the CrossFit for Hope Fundraiser.
How do I get involved?
You can either register to be a participant , sponsor participants and affiliates, or both. As a registered participant, people can search for you through the site. Seek out sponsors and have them visit your page to make a pledge or donation.
What's CrossFit for Hope?
CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.
Contributions can be performance-based pledges or donations for participants and affiliates. We'll keep track of the athlete performances and donations for each individual and every participating Affiliate.
When is the "Hope" workout?
The Hope workout is on June 9, 2012. Contact your affiliate for more information about the schedule for the workout day.
St. Jude Children's Research Hospital
St. Jude Children’s Research Hospital opened in 1962 and was founded by the late entertainer Danny Thomas. Its mission is to find cures for children with cancer and other deadly diseases through research and treatment.
St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No family ever pays St. Jude for the care their child receives.
In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.
Acute lymphoblastic leukemia (ALL) is the most common childhood cancer. ALL has seen an impressive improvement in the five-year survival rate from 4% when St. Jude opened in 1962 to 94% today.
Why support St. Jude?
The support of caring people like you helps ensure that St. Jude Children's Research Hospital will continue its lifesaving mission of finding cures and saving children. St. Jude founder Danny Thomas believed that "no child should die in the dawn of life," and your donations help bring us closer to the day when every precious life can be saved.
How much of what I donate actually benefits the children?
100% of the proceeds from CrossFit for Hope go directly to St. Jude Children’s Research Hospital. During the past five years, 81 cents of every dollar received by St. Jude Children’s Research Hospital has supported the research and treatment at St. Jude.
Sponsoring
To sponsor a participant or affiliate, use the "Donate or Make a Pledge" block in the right column of the site and search for the athlete or affiliate you would like to sponsor. There are two choices: Performance-based Pledges and Flat Donations.
If you opt for a Performance-based Pledge, you can choose how much you would like to pledge per point (rep) earned by the participant during the workout on June 9, 2012. Once the athlete enters their score for the workout, you will receive an email detailing how you can fulfill your total pledge amount.
If you opt to contribute with a Flat Donation, you can make an immediate contribution payment.
Both forms of sponsorship will contribute to the donations-earned amount of the participant, the affiliate, and the overall event, represented by a thermometer on their respective pages.
Is my pledge/donation tax-deductible?
St. Jude Children’s Research Hospital is exempt from federal income taxes under Section 501(C)(3) of the Internal Revenue Code, therefore your gift is tax-deductible to the full extent provided by law. St. Jude is a nonprofit charity operating since 1962. Our federal tax identification number is 62-0646012. You should consult your financial planner or tax adviser to determine the exact tax advantages of any gift you are considering. We provide a receipt for all online gifts that can be used to claim a tax deduction. If you need a copy of the receipt or need a receipt for your annual giving please call 1-800-822-6344.
Wednesday
Today's W.O.D
5 Rounds:
10 Deadlifts M-225 W-155
50 Double Unders
20 V-Ups
Doug competing in the 5th Annual San Leandro SWAT challenge this past weekend. Doug's team, Richmond PD placed top 5 in the competion! Way to work Doug!!
Monday 05/21/12
Today’s W.O.D
21-15-9 Reps
Pull Ups
Hang Power/squat M-135 W-95
Toes to Bar
WOW! That’s all I have to say to summarize how the weekend went. Thank you to all that came and supported our athletes this weekend. A Special thanks to the Freylers for lending out their Fifth Wheel to use this weekend.
So how do I begin. The day (Sunday, Day 3) started off again like the last two days, a buzz in the air, nervousness and a whole lot of adrenaline! Starting it off was Alex competing in his final workout the Snatch Ladder. Alex, moved through the snatches with ease, power snatching his way to 195. Then Alex gets to 205 and power snatches that sucker, PR! Then he hits 215. BOOM PR again. Way to go Alex. Way to start out the day.
Next we had the individual competitors, James, Desmond and Tim. James Started it off and power snatched his way to 185. Even though he had a little hiccup at 195, he still put in a solid effort was able to beat out 4 other guys and tie 2. Next was Desmond and Tim. They were stationed next to each other. Desmond went first and he put up the 155 pound weight with ease. Then he continued to power snatch all the way to 205 and getting the lift. Pretty good for a guy whose hands were like hamburger meat prior to this event. He got to the 215 and went straight for the extra points doing 50 extra double unders instead of attempting 215 pounds. With a little work, Desmond is going to be Snatching 275 in no time!
Last but not least, Tim was up. Slowly and methodically moved the weights with a face if determination. Like a samurai he sliced through those weights. Then he got to 205, BAM! Cheesecake it was up. Now he was facing his current PR which he just got the week before after 15 attempts! He slowly walked up to the weights, took a deep breath. BOOM! He ripped the weight off the ground and caught that sucker on his first attempt. Then he stood up and with a look of accomplishment he slammed the weights down ala John North style (that’s a Olympic lifter) He then attempted 225 pounds, got it over his head, but didn’t go. Did it again, and again over the head but it wasn’t meant to be. Don’t worry dude you’ll be getting that this week!
After the Snatch ladder event, Chris and I sat and waited to see if any of our guys made it to the last workout. Only the top 18 were going to make it to the last workout. As the results came in, James Wolfe, 29th, Desmond Bittner 19th (oooh man!! That was soo close!!! Dammit!) and Tim Johnston 18th! So we walked back to the camp, yelled out “Tim, stay warm cause you have one more!” I don’t know if he was happy or sad HAHA! In any case, Tim is a gamer and when it came time he would be ready to go.
Event 6 came around it was an action packed event. The workout was: 3 rounds- 7 deadlifts @345 7 Muscle ups, then 3 rounds 21 Wallballs 21 Toes to bar, Then 100 FT Farmers walk with 200 pounds, 28 Burpee Box Jumps, 100 FT farmers walk, then 3 muscles ups. Man what a grinder. Tim made it all the way to the burpee box jumps and was able to completed 17 burpee box jumps taking 3rd in his heat and 14th overall in that workout. In the end Tim still stayed in 18th place only a few points shy from the others ahead of him. Strong work!
Strong work to all the Athletes that competed this weekend. With James 30th, Desmond, 19th, and Tim’s 18th Placement, out of close to 3000 Athletes that competed in the Open and the Regionals in our region, I‘d say those are some pretty good numbers! I think this weekend opened some eyes towards our little gym by the Delta. Well 363 days till Regionals again and the open even sooner. Next year…….. We’ll be a force to be reckoned with!!!
Here are some pics from the weekend
Day 2 regionals update
Desmond 19th
Tim- 20th
James-30th
Alex 28th
Todays competition was looking a little more serious. Everyone seemed to have all there nerves back in check after yesterday. The weather felt a little hotter today which didnt make it any easier for anyone. But our guys seemed to like it a little. You could almost say they liked it!
Desmond is the dark horse. Finding his groove with the wod's today he was just seconds behind all the top competators in the 100lb one arm snatch wod and almost completed the long chipper, which not that many guys completed.
Tim is right behind Desmond holding on and grunting through the wods today.
Watching James snatch 1/3 of his bodyweight with one arm over his head was crazy to watch! He is crazy strong!
Good luck guys! Snatch some shit today!
day 1 regionals update
Day 1 current overall placement:
Tim-14th
James-25th
Desmond-28th
Team Ewa Beach (Alex's team)-28th
If you couldn't make it down to today you missed some fierce compitition ! James started off the day in the first mens heat. He seemed a little nervous but focused and ready to crush it!......and did by taking 1st place in his heat, which bumped him into 14th place over all after the first wod. He finished his second work out by completing the required minimum 10 rep in the 225lb hang cleans before time expires. But surprised himself by hitting 16 reps! Earlier in the week he struggled with this workout and was only able to complete 7 before time expired at 17:00, which would have eliminated him from the competition. Way to kill it James!!!
Tim and Desmond were in the same heat to start It was fun to watch both of them in the same heat battle it out with a few other CrossFit bad asses. Tim crushed this work out coming in second place in his heat with a 2:31 Diane time. His judge miss reped him 9 times, so essentially he did 9 more reps than required and still flew through this workout. It was awesome to see him do strict handstand pushups all the way through the entire workout. He finished his second workout by completing 18 hang clean reps before time expired.
Desmond looked like a special forces bad ass coming out of the ready tent with his boony hat. He made the 225lb look like it was a twig, although he struggled with handstand pushups in the last round, he still crushed Diane in 4:26. Desmond excelled in the second workout today by completing 29 reps, almost finishing the 30 reps within the 17 minute cap time , which only a hand full of guys did. Way to kill it Desmond!
Alex joined Delta CrossFit during the open at the begining of the year. Which ment he was eligible to compete with his former box in Ewa Beach, Hawaii for the team competiton. The team competition works different, you only choose part of your team to complete the workouts. Alex was chosen for the 1000 row, 20 pistol squats and 15 hang cleans at 225lbs. He had a fast row and was able to float through his pistol squats. Can I just say it? 225 hang cleans are stupid! haha. Alex got through all 15 reps only missing 2-3 reps. It was exciting to watch Alex compete as part of a team event. So much loudness and yelling! lol
We'll be there all weekend, come join us!!
Good Luck Tomorrow dudes!!
Friday 05/18/12
Today's W.O.D
100 Burpees for time
ATTN DC MEMBERS!
We will be closed Friday 05/18/2012- Saturday 05/19/2012.
The RV is waiting at the Santa Clara Fairgrounds! Thanks to Freyler, we've got a primo spot for the regionals this weekend. We're 100 yards north of the entrance to the games. Bring a chair and EZ-up if you have one. We're looking forward to hanging this weekend with all you guys!
We're meeting 6am friday morning at the gym if youd like to caravan with all of us.
Things to bring- chair, case of water, beer, ice chest with ice(if you dont have an ice chest no worries), Flank steak, sausage or some sort of BBQ meat, and a vegi that we can BBQ.
If you'd like, we can do a breakfast pot luck for you guys that will be there early with us. Whatever you want to bring and share would be great!
Wear your Delta gear to represent with us!
This weekend is gonna be aewsome! See You guys there!!
Good luck Desmond, Tim, Alex and James! All the hard training is gonna pay off this weekend.
Buy tickets at the gate $15 a day plus parking I believe is $10
For more info go to http://games.crossfit.com/
Here are the times that the events will be taking place:
Schedule subject to change
Friday May 18, 2012
Team Workout 1
10:00am - 11:00am
Heat 1
10:00am - 10:10am
Heat 2
10:20am - 10:40am
Heat 3
10:40am - 11:00am
Women Workout 1
11:12am - 11:48am
Heat 1
11:12am - 11:24am
Heat 2
11:24am - 11:36am
Heat 3
11:36am - 11:48am
Men Workout 1
12:00pm - 12:48pm
Heat 1
12:00pm - 12:12pm
Heat 2
12:12pm - 12:24pm
Heat 3
12:24pm - 12:36pm
Heat 4
12:36pm - 12:48pm
Team Workout 2
1:24pm - 2:24pm
Heat 1
1:24pm - 1:54pm
Heat 2
1:54pm - 2:24pm
Women Workout 2
2:34pm - 3:34pm
Heat 1
2:34pm - 2:54pm
Heat 2
2:54pm - 3:14pm
Heat 3
3:14pm - 3:34pm
Men Workout 2
3:44pm - 4:44pm
Heat 1
3:44pm - 4:04pm
Heat 2
4:04pm - 4:24pm
Heat 3
4:24pm - 4:44pm
Saturday May 19, 2012
Team Workout 3
9:00am - 9:45am
Heat 1
9:00am - 9:15am
Heat 2
9:15am - 9:30am
Heat 3
9:30am - 9:45am
Men Workout 3
10:00am - 10:48am
Heat 1
10:00am - 10:12am
Heat 2
10:12am - 10:24am
Heat 3
10:24am - 10:36am
Heat 4
10:36am - 10:48am
Women Workout 3
10:58am - 11:34am
Heat 1
10:58am - 11:10am
Heat 2
11:10am - 11:22am
Heat 3
11:22am - 11:34am
Team Workout 4
11:54am - 1:24pm
Heat 1
11:54am - 12:24pm
Heat 2
12:24pm - 12:54pm
Heat 3
12:54pm - 1:24pm
Men Workout 4
1:39pm - 3:39pm
Heat 1
1:39pm - 2:09pm
Heat 2
2:09pm - 2:39pm
Heat 3
2:39pm - 3:09pm
Heat 4
3:09pm - 3:39pm
Women Workout 4
3:54pm - 5:24pm
Heat 1
3:54pm - 4:24pm
Heat 2
4:24pm - 4:54pm
Heat 3
4:54pm - 5:24pm
Sunday May 20, 2012
Team Workout 5 (Women)
8:00am - 8:45am
Heat 1
8:00am - 8:45am
Women Workout 5
8:50am - 10:05am
Heat 1
8:50am - 10:05am
Team Workout 5 (Men)
10:15am - 11:00am
Heat 1
10:15am - 11:00am
Men Workout 5
11:05am - 12:20pm
Heat 1
11:05am - 12:20pm
Team Workout 6
1:00pm - 1:30pm
Heat 1
1:00pm - 1:30pm
Women Workout 6
1:45pm - 3:15pm
Heat 1
1:45pm - 2:15pm
Heat 2
2:15pm - 2:45pm
Heat 3
2:45pm - 3:15pm
Thursday 05/17/12
Today's W.O.D
Thursday's are usually our rest day, but since we are going to be closed this Friday and Saturday, we are going to leave you guys with a good workout before weekend. And for those who have time don't forget the Nor Cal CrossFit Regional Qualifiers are this weekend at the Santa Clara Fairgrounds. Stop by and show some support!!
"BLAKE"
Four rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Wednesday 05/16/12
Today's W.O.D
PT 1.
5 x 15 Reps Hollow Rocks
5 x 15 Reps Superman Rocks or Back Extensions
PT 2.
Back Squat
1-1-1-1-1-1-1
Tuesday 05/15/12
Today's W.O.D
AMRAP 15 mins:
5 Thrusters M-115 W-85
10 Lateral Slam balls M-20 W-15
10 Hand Release Push Ups
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