CrossFit Sonora

01/31/2012

crossfitsonora — Tue, 31 Jan 2012 06:04:57 +0000

WOD:

5 min DUs

5 min C&J (95/65#)

3 min DUs

3 min C&J

1 min DUs

1 min C&J

score = total reps

01/30/2012

crossfitsonora — Mon, 30 Jan 2012 05:42:08 +0000

Time to pull out those WODbooks and journals to look back on how far you’ve come!! I just heard some of our members saying “I remember when I couldn’t even _________” (you fill in the blank). Reflecting back on your progress periodically, keeps you excited and getting in to the gym regularly!

SWOD:

hang power clean

5-5-5-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1

KB swings (2/1 pood)

chin ups

MOMMY/Fundamentals WOD:@ NOON

strength:

Hang power clean

(use dumbbells as needed if your belly gets in the way of a barbell)

5-5-5-3-3-3

WOD: focus on strength (and form), not intensity!

10-8-6-4-2

kb swings

chin ups (scale with bands as needed)

01/27/2012 Last Day of Share the Pain!

crossfitsonora — Fri, 27 Jan 2012 05:17:34 +0000

We are seeing more and more new faces at the gym! Thanks to all those dedicated members who are Sharing the Pain and their love of CrossFit by bringing family and friends! It’s an awesome opportunity for them to be able to witness your hard work and dedication to your fit and healthy lifestyle, and even give it a try for themselves.

: Share It!!

SWOD:

back squat

5-5-5-3-3-3

WOD:

AMRAP in 15:00

5 DB push press @ 45% bodyweight

5 strict pull ups

5 V-ups

FUNDAMENTAL/MOMMY CLASS AT NOON

4 rounds (not timed: focus on strength, rather than intensity)

10 db push press

10 pull ups (progressions)

10 knees to elbows

200 m row

01/26/2012 10:30 am class CANCELLED today

crossfitsonora — Thu, 26 Jan 2012 15:56:43 +0000

There will be no 10:30am class today. Please attend the 9am, 4:30pm, or 5:30pm class. Sorry for any inconvenience!!

01/26/2012 Share the Pain Thursday

crossfitsonora — Thu, 26 Jan 2012 06:05:47 +0000

WOD:

60 seconds at each station…

squats

kb sdhp (2/1 pood)

push ups

box jumps (20/18″)

pull ups

burpees

KTE’s

hip extensions

walking lunges

push press (75/45 lbs)

SCORE=TOTAL REPS

01/25/2012 January Share the Pain starts TODAY!!

crossfitsonora — Wed, 25 Jan 2012 06:44:48 +0000

January Share the Pain is here! Bring your friends and family to the box to share your love of CrossFit. Today, tomorrow and Friday are FREE classes for guests of CrossFit Sonora members. Come on in and join us for a WOD and see if CrossFit is what you have been looking for…we guarantee you’ll be glad you did! We will guide you step-by-step through your CrossFit WOD (workout of the day). Wednesday with Sarah, Thursday with Nic, and Friday with John. And if you get hooked, come see Shannon on Saturday!

SWOD:

power clean

5-5-5-3-3-3

WOD:

5 rounds for time…

3 power cleans (155/105lbs)

6 air squats

9 hand release push ups

Share the Pain WOD:

5 rounds for time…

3 hang power cleans (scale weight appropriately)

6 air squats

9 hand release push ups

01/24/2012 Hero WOD Holbrook

crossfitsonora — Tue, 24 Jan 2012 05:32:47 +0000

WOD:

“Holbrook“

Ten rounds, each for time of:

5 Thrusters (115/75 lb)
10 Pull-ups
100 meter Sprint

Rest 1 minute between rounds

Enlarge image

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

01/23/2012 CrossFit Hurts

crossfitsonora — Mon, 23 Jan 2012 05:34:56 +0000

NEW SCHEDULE BEGINS TODAY!! Regular classes are 9 am, 10:30 am, 4:30 pm and 5:30 pm and we will have a Foundations/Mom’s class at noon on Mondays and Fridays. This class will focus less on intensity and more on mechanics and form than a normal class. We will also be discussing recovery. This is a great class for our pregnant mothers and members who need to bridge the gap between On-Ramp training and regular classes. For details ask Shannon.

We had record gym attendance on Saturday! 25 people were ready for the hero WOD, gymnastics handstand clinic and potluck. A great time was had by all! Thanks Jen Owen for providing the handstand instruction and practice. Also a BIG thanks to all our CFS members and trainers who helped out the newer folks with the WOD. It’s too complicated for one trainer to manage that many athletes, but your help made the WOD smoother and more fun for everyone!

Back when we were in the garage, Josh used to post the funniest videos. He always said it was important to laugh at yourself once in a while, and I think he was right. I thought this one was cute and wanted to share…

SWOD:

15 minute time cap

weighted pullups

5-5-5-3-3-3

Rest 5 minutes

WOD:

20-16-10

plate thruster (45/25lbs)

lateral plate hop

01/21/2012 Hero WOD Jack

crossfitsonora — Sat, 21 Jan 2012 06:58:26 +0000

One from your WODbook! Don’t forget today’s gymnastics clinic with Jenn Owen immediately following the 9am WOD. She will be going over safely getting on and off the wall into the handstand position, and teaching us how to fall without breaking our necks:) We will then have our pale potluck brunch, so bring something yummy to share to help me celebrate my 30th birthday…for the 8th time! We will provide the coffee and the liquor for your coffee (aka, Kahlua and Baileys-that’s paleo, right?). Please join us and bring a friend!

JACK

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Max Rounds in 20 Min

01/20/2012 Havin’ Fun with the Girls

crossfitsonora — Fri, 20 Jan 2012 04:36:19 +0000

WOD:

Team Workout

Each team captain will choose one of the “girls” from a hat, and the WOD will be performed as a team relay. Should be great FUN!!

10:00 AM POWER HOUR WITH JOHN

SWOD:

deadlift

5 rep max