Explosiveness!!

Yep

We're 2 months into the CrossFit Football Winter Program and we got one more month to go. So far we're doing a trememdous job and the work ethic is outstanding. Lately there's been fewer guys showing up and I can tell that some of you guys are getting a little burnt out. That's ok that's bound to happen. This next month we're going to introduce alot more fun dynamic exercises and performance testing. So let's continue to get proper rest and nutrients in our body. We're gonna mix it up and crank up the intensity heading into the spring. Here come the Eagles baby!!

Metcon: Tabata
- Squat
- DB Snatch
- Clapping Push Up
- Sit Up
- Box Jump

Strength:
Hang Power Clean- 5x3
Power Snatch- 8x3

Get in Great Shape for Lake/Beach Season!!

Sweat Angel

Its not too late to join the gym and get in the best shape of your life. No gimmicks here, its gonna take alot of grit and "nose to the grindstone" mentallity to get where you want to be in the next couple of months. However its not impossible, you will be amazed what your body and mind can accomplish if you have the will and determination. Let me help you achieve your highest health and fitness level ever imagined. Doesnt matter what your fitness background or standing is. Whether you're an elite level athlete, or never worked out before in your life. Every step of the program is functional and comprehensive. Right now we have the 530pm class going every night mon-fri. It is a great, motivational and community-driven environment you are guaranteed to love!! Right now there is still plenty of spots to achieve GROM status. $60 a month for 3x/Week. You won't find that deal anywhere. Feel free to contact me at anytime. Don't wait to get in the best shape of your life. Seize this opportunity while you can!!

-Brian

Death By Power Clean Round 2



Food for power athlete: 5 eggs, long string green beans w/ sweet potatoe

 Tonight was the second attempt at "death by power clean". Most all the boys who did this the first time a few weeks ago all PR'd. This is a result of the increasing fitness levels and hard work. Do work!! LETS GOOO!!  Chris Farnsworth has the new DBPC record with 14+9
Baker- 14 + 7
Ulu- 14 +5

Excellent Progress

Cush on the yoke

We are about mid way through our winter CrossFit football program and to be honest.. I'm extremely pleased with the progress we are making as a team. Everyone is working hard and it is evident in the increasing fitness levels. Today the front squats for the young guys and older guys was excellent. A HUGE improvement from when we first started. Keep it up boys. Come season, noone will be able to hang with the Eagles.

Strength:
Front Squat- 3x5

Metcon:
AMRAP 4 minutes:
3 deadlifts @ 245/175
6 Knees to Elbows
9 Clapping push ups

TEAMWORK!!

 “Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity."
- Vince Lombardi

Awesome work tonight. We are starting to get some guys back from other sports and our fitness is developing nicely heading into Spring. We need to continue to compete and push each other without putting each other down. The Camaraderie and hard work of our team is what's going to carry us to a Championship. You guys are brothers and need to stick together and have each other's backs no matter what.

Strength:

Bench Press- 5x5

Deadlift- 3RM

MetCon: Team WOD

1 arm DB complex

Bear Crawl

Back Pedal

Walking Lunge

Burpee Broad Jump

Respect is not Given it is Earned



Cameron & Farnsworth battled it out head to head. Cameron beat Farnsworth by 2 seconds but in the end Madsen got the best time with 3:14. That's how we need to compete every night.

Strength:  3 attempts at best 40 yard dash & 20 yard shuttle. Post your times on shuttle and 40 to comments

Metcon:
15-12-9
Thrusters @ 95 #
Pull Ups

The Grind

We'll be doing these soon

http://www.youtube.com/watch?v=OTgh_RKtae8&feature=player_embedded
Tonight was the meanest metcon we've done yet. And the funny part, it was only 5 minutes. Keep pushing and competing with each other to make each other better. Good work, stay on your diets. I'll do my best to get some pics and vids of our action up on the blog. Remember Sunday we start @ 6.

Strength:
1RM Deadlift
3RM Bench Press

Metcon:
AMRAP 5 minutes
5 hang squat cleans @ 115#
Overhead walk @ 115#- 40 yards
10 burpee lateral hops(over barbell)

Farnsworth- 3 Rounds + 5 HSC

Photos & Vids to come next week





CrossFit+ Green Beans & Tuna=



Me during CF games season & spring break. haha



Strength:

Bench Press- 3x5

Front Squat- 5x1 @80% (work form)

Metcon: Team WOD
As a team of 4 complete 12 rounds:
3 Clean & Jerks @ 115#

2-45# Plate Farmer Walk-70 yards

10 Weighted Sit Ups @ 25# Plate



Young Guys:

10 rounds as a team:

10 Sumo Deadlift High Pulls @ 65#

15 yards burpee broad jump

10 wall ball







Death By Power Clean

RELENTLESS!!

---

"Dynamic-Effort Squat Day at Westside Barbell Part 1" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

---

Pics and video of daily events to come. The metcon tonight was straight up hardcore. "Death By Power Clean" got me fired up. (1 power clean first minute, 2 power cleans the second, 4 the third, 6 the fourth...) Five guys tied at 7 minutes + 10 cleans. Good job Farnsworth, Wiggins, Flint, Dwyer and Kramer. Good job boys! Don't worry we will see this one again. 

Strength:
Strict Press: 3x5
Deadlift: 5RM

Metcon: "Death By Power Clean"
Coach Coble- 8 minutes + 13... work on your diets